Increasing Running Endurance - Triathlon Week

RunnerNewbie · 08-21-2005, 06:22 PM

Hi, I'm new here so I really don't know how to start. I haven't run in the past 6 years and am attempting to build a new habit. Thus as a result my running stamina stinks and I am out of shape. I'd like to begin running, but I don't know the safe way how to go about it, in terms of distance and everything, beginning from scratch. Right now my goal is to run 2 miles in 11 minutes, and today I went out to the track and did 1/2 mile in 3 mins, 48 secs; after which I was totally exhausted. How can I go about improving my endurance and speed safely?

julian · 08-22-2005, 12:21 AM

First of all I wouldn't take a watch with me because your putting presure on your self. If you haven't done any traing for a while my advise would be to take it slow. Just try to run a bit further every time you go out, once you can run about four miles without stopping then work on your speed.

Cheers
Julian

AFrenchTriMan · 08-22-2005, 01:49 AM

Sure, you will have to be patient. You have to start by alternating running and walking. It should not take too long time before to be able to perform a continuous running workout. Then you will be able to increase the time of each one. But again, be patient. Set your objectives progressively.

Hope it helps.
Bye.

sfricks · 08-22-2005, 10:39 AM

5:30 miles is an ambitious goal. Speed work (intervals) will get you there. +++ There are numerous examples of interval workouts and training on this forum. +++

Use the following simple example of a training schedule and modify it to your capabilities.
S - long & slow
M - interval
T - long & slow
W - interval
T - long & slow
F - interval
S - off

Don't do interval workouts back-to-back. Start lightly and give yourself time to recover.

Hope this helps! Good Luck