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Sorry for this delayed reply. Your runs should ideally be slow and easy. Most of the world's elite runners train at a slow pace to allow themselves to run further and run for a longer time. Your pace should be comfortable. As long as you continue to run, your body body will get stronger and the runs will get easier. Try to run at a pace you feel like you can maintain indefinitely. This will keep you from feeling miserable and prevent injury while building bone and strengthening your muscles.

The program C25K is a good program to ease you into running again. I believe that following it is the best shot you have at avoiding injury on the way to your half marathon. I recommend running every other day for the first part. About by week 3, I started running four times per week (with one day being a light jog or taking the dog for extra long walk). If you can swing it a run clinic is a great investment. I learned quite a bit about some of the issues I have (quad dominant, not so good core strength, a bit asymmetry in leg length). I now spend time doing strengthening my core muscles. This will help me avoid injury and get to my target 5K pace (21 min). I have 5K coming up and later I'll pick up a half marathon. For me running was something that you do at the gym; since I started the program, I really enjoy running (and all of the side benefits). Rob

C25k week 5 day 2 tough, back killed but made it!

Have a rest day, run when it's cooler and get back out there!

That's too bad. I'd chalk it up to the hot weather and press on. When I was recovering from a cold, I performed a few sessions where I ran for 10 mins walked for a minute, I did this interval three times during the run. This helped me feel like I had recovered. Perhaps a similar approach would work. Getting over the 30 minute mark, for me, was more difficult than the 60 minute mark, I don't why.

Keep us posted on your progress!! ◡̈

Start 247lbs resting hr 74. 30 year smoker can't run 30 seconds without gasping for air. Countless setbacks,injury (later I would call this conditioning). 3rd attempt finished c25k. Completed 10 k trainer Completed 13.1 half Marathon in 1hr 58 mins. Currently, enjoying just running 197lbs resting hr 48