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Plan for endurance running?
Background: I’m female, 18, 5′7″, 160 lbs, have never run farther than 2 miles at a time.
OK – here’s what I want to do: be able to run at least 5 miles, nonstop. It doesn’t have to be in a certain amount of time or anything, I just want to build fitness, endurance, wind, and hopefully lose a few pounds while I’m at it. 
So, I was hoping an experienced runner could give me some tips on how to gradually build up my endurance. I’ll be going to the gym and using the treadmill twice a week (Monday and Wednesday) and whatever other running I do will be outside on the sidewalk. I don’t have time to do more than about 30-60 min a day, 3-4 days a week, is this enough to do much good?
I’ve already researched running shoes and picked myself out a pair, so I’m set there. I’ve got music and I know I need to drink a lot of water. So besides that stuff, can anyone give me more advice/workout plans/tips/etc?
Thanks!!
Let see here: you’re fit enough to run 2 miles at a time, you have a pair of shoes, you have music to pass the time, you know how to hydrate.. Answering your question is pretty easy because it sounds like you’re already pretty well prepared to go running, and I have no doubt you can reach your goal of 5 miles.
Most (if not all) long distance training programs are similar in that you just gradually increase your mileage. For example, if you can run 2 miles one week, just continue doing that for a couple of days a week at an easy pace. Then the following week, you do the same except that one day you run a little more, perhaps 2.5 miles. The following week, you still do the same except that one day you run yet a little more, perhaps 3 miles, and so forth.
The key to be able to reach these miles is to go at a slow, comfortable pace. Whatever your 2 mile pace is, go about 80-90% slower for your long runs. Basically, you should be able to sing along to your tunes or hold a conversation with someone as you run. Also, you know the burning feeling that you feel in your lungs? Trust me, it will pass. Other than that, you’re pretty much set to go.
Happy runnings, and good luck on reaching 5 miles~!
Inspiring Aerobic Fitness Workout Music
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Richard Simmons – Disco Sweat $8.68 Studio: Gaiam Americas Release Date: 04/09/2002… |
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Leslie Sansone – Walk the Walk: 1 & 2 Mile $8.85 Studio: Gaiam Americas Release Date: 11/18/2003… |
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Ali MacGraw – Yoga Mind & Body $12.98 Amid breathtaking White Sands desert landscapes accompanied by a hypnotic musical score Ali and others demonstrate a dynamic low-impact workout by master Erich Schiffman. Experience the mind/body well-being that comes from Ujjayi breathing the Cat Pose Sun Salutations and 10 more routines. Join the growing number of fitness enthusiasts enjoying the muscle-toning stress-reducing benefits of yoga. Y… |
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Jane Fonda’s Step Aerobic and Abdominal Workout [VHS] $9.98 This multilevel class is safe for and accessible to beginners, and just right for intermediates. Three of Fonda’s able and motivating instructors teach the 45-minute step class. Half the room does lower-intensity moves; the other uses higher steps and higher-intensity techniques. The teaching technique is excellent: a pattern is taught on the floor before taking it up on the step. One participant … |
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Grind Workout: Hip Hop Aerobics [VHS] $7.70 … |
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Kathy Smith – Step Workout (1992) [VHS] $9.85 Kathy Smith’s Step Workout is a splendid introduction to step for the novice, and a solid workout for intermediates. The main workout consists of three 12-minute, progressive step segments. Beginners do only the first, then fast-forward to the cool-down; intermediates do the first two; seasoned steppers may do all three. The beginning segment uses very simple moves repeated frequently: the basic u… |
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Omron HJ-112 Digital Pocket Pedometer $21.49 Pocket pedometer… |
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Omron HJ-151 Hip Pedometer for Aerobic Activity $13.49 Omron’s HJ-151 HIP pedometer is specially designed for those who have/hope to have an active lifestyle. HJ-151 displays moderate steps* and minutes walked at a moderate pace separately. Moderate intensity physical activity is recommended by national health organizations to produce health benefits…. |
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Polar RS300X SD Heart Rate Monitor Watch with S1 Foot Pod (Black) $249.95 You want to go for a run and know how speed and distance can aid your performance. Without heart rate, you can only get so far…. |
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HIP HOP ABS DVD Set – 6 Workouts Set $72.79 (1)SECRETS TO FLAT ABS: Shaun shares his targeted training technique, TILT, TUCK & TIGHTEN, which activates your upper, middle, and lower abs and obliques at the same tiem so you get beautiful, flat, sexy abs!(2)FAT BURNING CARDIO: This is not your mama’s aerobics video. A mazimum calorie burn that targets your ABS, so you burn off the fat while revealing a tight, toned, sexy midsection. Shaun’s e… |
