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Oct 2020
8:20am, 21 Oct 2020
12,469 posts
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SarahWoo
That's great, Columba!
My ankle is recovering but it's a slow process. I have managed so far to run 1.75 miles at run 1 walk 1.
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Oct 2020
8:32am, 21 Oct 2020
41 posts
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Pestomum?
Well done SW!
I’m following Jeff’s 5k plan at the minute. Reasonably fun 
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Oct 2020
10:41am, 21 Oct 2020
53,335 posts
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GlennR
Yeah, I like it.
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Oct 2020
9:41pm, 21 Oct 2020
20,406 posts
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Columba
14 minute miling, Womble. Which is more or less average for me these days.
Reciovering is good, SarahWoo. On and up.
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Oct 2020
10:15pm, 21 Oct 2020
3,398 posts
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Wombling Plodder (Welsh Womble)
Thanks Columba - that is my aim. I will have a play with the larger ratios once I have a solid 3 months under my belt
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Oct 2020
11:05pm, 21 Oct 2020
18,319 posts
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GimmeMedals
That's fantastic, Columba
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Oct 2020
1:57pm, 28 Oct 2020
140 posts
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MadWelshWoman
Hello all
After 3 years of endless injury and practically no running I am determined to get back to it! In my mid fifty's and also have some autoimmune conditions, I think the most sensible approach will be very slowly run/walk/run. I don't feel that my marathon days are over, but I guess we all say that! I have been walking a lot during lockdown and feel ready to dip my toes back in the "running" water! I would appreciate advice on ratios and how to benefit from this approach. Thank you
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Oct 2020
6:27pm, 28 Oct 2020
20,437 posts
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Columba
Did another one of these this morning. 6.66 miles, 4:1, an hour and 43 minutes. I definitely couldn't do that sort of time/distance without the walk breaks.
4:1 suits me, MWW, but given your current situation maybe you might start with equal amounts of running and walking, and see how it goes?
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Oct 2020
6:45pm, 28 Oct 2020
21,150 posts
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Dvorak
Welcome MWW There are many branches on the path of run-walk I like about 3/1 minutes, maybe 4/1, but have been doing shorter intervals of around 2:1 ratio or slightly more run. So anything from 80/40s to 150/60s.
I find shorter intervals much too choppy: just getting going when it's time to stop, barely stopped when it's time to start. Others get on much better with them eg GlennR typically does 30/30s.
You might well find that your running speed increases even as your overall pace drops - although a few even find that their overall pace actually increases a little!
Another thing I sometimes do, which may suit you to start, is to go for a walk and jog bits. Usually just jogging when i feel like it, though sometimes with the beeps. Generally I'll count jogs in steps, not time: 40-100, sometimes all the same, sometimes varied, but generally not further than will cause breathing to increase more than a little. By this I raise "walking" pace from around 5.8 kph to maybe 6.8 kph.
Good luck, have fun
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Oct 2020
6:51pm, 28 Oct 2020
20,441 posts
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Columba
I've done steps before now. When coming back from injury.
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