Running Remotivation

Question
I have recently regained my love for running.  I ran in High School and was extremely good, but for the last 9 years or so, I have only ran sporadically.  I have also gained about 55 pounds since then up to 180, and believe me, it's not muscle.  My question is, if I jump into a 5 day a week running program, will it hurt me.  The only information that I can find that answers this question is for people that are coming straight off of the couch, which is not quite me.  My job forces me to run 4 miles sporadically (3 times a week one week and then not again for weeks at time).  I can run, when I have to, but I haven't been running but maybe 1 or 2 days a week on average.  Now, I have the motivation to run at least 5 a week.  Do you think that this could hurt me, if I do all of the proper stretching, warm up, and cool down?  Please let me know.

-Ben

Answer
Ben,
I wouldn't advise jumping right into a 5 day/week program.  Its a setup for failure in the long run.  A baseline progressive approach would be more suitable, given your conditions you described with sporadic running habits that you have right now.

I would aim for 3x/week for 4 weeks, then add a 4th workout per week, every 2 weeks (3 runs in Week 5, 4 in Week 6, 3 in Week 7, 4 in Week 8).  Weeks 9-12 can be 4x/week runs, then you can add a 5th run in the same fashion as you added a 4th one in. (Week 13 is 4 runs, Week 14 is 5, etc).  This will be a nice, gradual, building-up approach for your ultimate goal of 5x a week.  If you have the urge to workout more than 3x a week with runs, go for a bike ride or do something different to keep your enthusiasm up.  Strength training is a great method to add as an 'in-between' choice.

I hope this helps you well,

Rick Karboviak
http://speeddialcoach.com