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Anonymous
Hey /fit/, I need some quick and simple advice.

Mostly, I'm a lifter, but during my last session I may have gone a bit too far and I'm feeling pretty sore today. So, I'm going to take the night off from the weights and use this opportunity to start a cardio routine I've been meaning to to do some cutting. To be blunt, it's been a long time since I ran... possibly millenia. I may have no stamina at all, but I don't really know. I have no benchmark. What's a good place to start at for this run I'm about to take? How long should I go? What pace should I try to keep? It's probably way too early for HIIT, right?

TLDR: I haven't done any running in a very long time, am about to do some now, how long and what pace?

Thanks!
>> Anonymous
>>436594
Put one foot in front of the other. Repeat.
>> Anonymous
>>436596
It's mostly my chest and back that are a bit sore. The rest of me is good to go.
>> Anonymous
http://www.4mcd.usmc.mil/AOP/OSOHyattsville/PT%20Prep%20Guide.htm

I'm the same as you, a lifter who decided to run one day. I've found that this plan really gets you up to speed quickly. I've shaved off about a minute of my 3 mile run in a month on this program
>> Anonymous
Oh shit, op here. I just got back. Went out for about 15 minutes and according to Google Earth about 1.1 miles. It hurts like hell in the ab area. I probably went too soon after eating dinner (about an hour and half before I left). Overall, it felt good though.
>> Anonymous
treadmill, 5mph, as long as you can