I don't have the stamina to go long distances, I start to get winded after a mile and a half, I need to go the long haul. I want to get to the point where I can at least jog a nice steady, pace for at least 3 miles. How can I achieve this?
2007-10-01 20:23:09 · 5 answers · asked by Jon 4 in Sports ➔ Running
Running 3 miles (5K) is a great goal, and there are many great training programs that will take you to 5K distance. If you have never really run before I recommend taking a beginning running program to take you up to about 20 minutes of running.
You can use a method where you alternate walking and running. And over the next few weeks build up to that 20 minutes of running.
Lets assume for now you are going to do a 20 minute run. Distance is not an issue here. So it does not matter how far you go. You are going to run at least every other day but no more then 2 days in a row.
Remeber the runs below are done for 20 minutes so you have to put the right number of reptitions in to make your 20 minutes.
week 1.
Run 1 minute - walk 2 min
week 2
run 1 minute - walk 1 min
week 3
run 2 minute- walk 1 min
week 4
run 3 minute - walk 1 min
week 5
run 4 minute - walk 1 min
week 6
run 5 minute -walk 1 min
week 7
run 6 min - walk 1 imin
week 8
run 8 min - walk 1 min
week 9
run 8 min - walk 1 min
week 10
run 10 min - walk 1 min (you are going to run 2 ten minute runs)
Week 11
run 20 minutes no stoping.
Now you are ready to start a 5k Training program
Check out for a 5k training schedule.
www.runnersworld.com
www.halhigdon.com
www.coolrunning.com
Harry
2007-10-02 04:53:00 · answer #1 · answered by yenkin2001 4 · 0⤊ 0⤋
Practice and difficult paintings. For illustration the highest athletes will ordinarily run two instances an afternoon with a gymnasium consultation as good. For such a lot people even though we do not ought to cross that a ways. Practice even though makes you quicker most commonly. Mix up the classes that yuo do in order that a few are simply lengthy runs and a few are quick distances (eg two hundred to 800m) run very difficult and speedy with a leisure and repeat. Make each and every consultation final half-hour or longer. Add in a couple of hills only for amusing too Last tip for now could be to go into races, having pageant to chase could make you quicker
2016-09-05 14:30:20 · answer #2 · answered by mish 4 · 0⤊ 0⤋
You just have to build up to it. Everybody has a barrier but when you get past it you'll be fine. Run a mile per day all week but then on Saturday put in a long run. The distance of the long run should increase 10% each week. It's called the "rule of ten".
2007-10-01 21:01:16 · answer #3 · answered by DIYpro 5 · 0⤊ 0⤋
start with 1/2 a mile and increase a little each time. you'll be running marathons in no time
2007-10-02 05:50:20 · answer #4 · answered by Leah B 2 · 0⤊ 0⤋
the saying its a marathon not a sprint comes to mind. try slowing down dont push yourself so hard and find a good breathing pattern
2007-10-01 20:32:08 · answer #5 · answered by Mistress K 2 · 0⤊ 0⤋