STAYING MOTIVATED
Don't be locked into a rigid schedule. It might add to your burnout. There's nothing wrong with taking a couple of days off in a row. You are not going to get slower!!
Don't always run. Mix up your runs with some cross-training.
Don't worry about running specific distances or at a set pace. Just go out and run. Talk to other runners. Slow your pace and run farther.
If you are always running 5K's, try moving up to 8K's. Take on the next challenge. If increasing distance is not your thing, try increasing speed.
Review your running diary to see how you progressed; from the inability to run around the block to completing your first race.
Change your running scenery. Run along a river or lake or through a park or woods. Drive around town and find different areas to run.
Maybe to stay motivated you need discipline; a planned running routine to follow different from your training runs.. Here's one:
MONDAY - Take 15 minutes to warm-up, then for one minute run faster than your race pace, recover with a 5 minute jog. Repeat this routine for an hour. Take 15 minutes to cool down.
TUESDAY - Easy run for an hour or take the day off.
WEDNESDAY - One hour easy run or take the day off. (NOTE: EITHER Tuesday or Wednesday can be a rest day, not both.)
THURSDAY - Track day. After a warm-up do 12 repetitions of 200 meters on, 200 meters off. When "on" you shuld be running at your race pace or faster, when "off" you should jog slow. Each week try increasing the repetitions by 2.
FRIDAY - Take the day off....no kidding!!
SATURDAY - 1 to 1 1/2 hour long run.
SAUNDAY - One hour long run.