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Beginner Running

Tony W.

Started to run 3 weeks ago. To build fitness should the focus be going faster or further on each run?

asked 9 months ago | Report

Started on a treadmill. Have a few outside runs now. Running about 3 miles each time. 9 ish min/miles wear me out. 10:15 ish min/mile comfortable. Not sure how to best approach improvement. Given only been 3 weeks should the focus just be on miles/week?

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  Joe H.

  you should build an endurance foundation then after a couple week then focus on building speed. run at an aerobic pace now (if you can't speak easily you're running too hard) fwiw check out the novice plans at halhigdon.com or the plans at runnerworld.com to take some of the guesswork out of training. they are free and generic so adjust them to meet your lifestyule and goals. good luck and have fun

  answered 9 months ago |Report

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  Bryan P.

  I agree with Joe except that I would suggest sticking with 3 miles for at least 4-5 weeks to build a really solid training base. This is the first year I've ever had the patience to do this, and was really glad that I did. When your body's ready to increase the mileage, you will know it; you'll be chomping at the bit to pick up the distance. Gradually build up to where 5 miles are comfortable and then start building up one run a week to so that you have a weekend long run that last 2 hours or more.

  Another good guideline for finding the right pace - It generally takes 3-4 days to recover from a med-hard run, which means that we're still recovering when we're going out for out next run. We want our pace to be easy enough that we still feel sore and tired from our previous runs. (so the 10:15 pace is great)

  I've read several books and there are good arguments for lower mileage, higher intensity running plans as well as higher mileage at a lower intensity. But I'm totally sold on the latter, that the greater results come from high mileage and consistency than speed-work and tempo runs. (The second greatest results come from hills). So I'm currently working to build up to 50+ miles a week training for my next marathon and don't even plan on thinking about speed-work until I've got the mileage base that I want

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