How long does it take to build up endurance to run 90 minutes?

Question

My fitness goal (which i'm starting now) is to be able to run 90 minutes (or jog at a faster pace). How long do you think it'll be before I can do that? assume i'm starting from scratch (which im not, I've been doing this for a while, just not the right way), and im 20 yo, female. any tips? my goal is to do this in the next 3-5 months... is it possible?

Answer 1

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 2

1) Great goal, congratulations!
2) It is possible, I'd recommend building a schedule around what you can fit in a week with a long run every other weekend or so that is ten percent longer than the one before.
Your goal is an anareobic one: so your workouts should start at twenty minutes. Shorter than that and your are building spurt instead of endurance. IF you can't sustain that, or on days you should be at 'recovery' pace, then its still great training to alternate jog/walk.
A week might look like : 3 x a week 20 or 30 minute runs, with a 40 minute jog on saturday, sunday off.
The following week increase the inensity of a shorter run and add 4 minutes to the long run.
Rest day after your long day. Vary terrain to prevent repetitive use injuries. Stretch after every run. And sometimes you'll hit a stretch, say a week every so often that it feels like torture. Rest then. Keep a log of how long and how it felt to track your progress to your goals.
And good luck!!

Answer 3

I have ran in and completed 3 marathons.

I was told you can jog 3 times the distance of your daily average. So if you are ave. 9 miles a day you should be able to complete the 26 mile marathon. OK?

I trained for 6 months to prepare for my first and finished without injury--some feel that is pretty fast?? Took me 3 Hrs. 48 min. 48 seconds!!! Yea!!!

Answer 4

about 3-4 months

Answer 5

the military uses advandced tehniques to train..... the marines have a specific run plan they do that works great..... google it and you should find it...... Don't train too hard though... Also, do a search on men's health (i know, i know) for Tarahumara.... its a group of people that live in the mountains south of the border that have races through the mountain, one editor spent some time with them and learned a few things..... i read the article in the mag but maybe there is something on the sight.... Olympic runners use an array of training methods, from bikes to treadmills to running in water.... sorry i cant be more specefic but good luck i love to see and hear of people bettering themselves for whatever reason.... stick with

Answer 6

After training properly, it should take at least 3 months, training 3-4 days per week.

It's totally possible in 5 months but it depends on your body. Everyone is different.

Answer 7

i have trouble with that to start working your way up and trying breathing exercises.