Hey there - I've slightly modified the programme because I find I *need* more than just a single minute in between running intervals to recover.
So I'm doing W3 at the moment - but instead of doing it as Run17 Walk1, it's Run 15, walk 1, run 1, walk one. I'll keep doing that for the rest of this week, then move to Run 15 walk 2... then give W4 a try...
in reply to what Dian T. said:I've never done the couch one and I know I can run 10 miles but I needs sorta of a training program to keep me going so I'm interested in what you have planned.
Maybe you can come up with something for me. I don't need any walk ...intervals but I'm 54 now and can only run between 9-10 minutes a mile. So I'm gain for any help! :) read more
I hope the links from Jim can help you to run faster. Unfortunately I have no idea how you could train to get faster. Maybe speed work on a track will help. You could post your question in the running forum here and get some answers from there.
in reply to what Dian T. said:thanks Melanie but it's age. The older you get the slow you get too! But I've read where older runners have gotten fast so it's not outta reach.
Thanks Jim.... will look into those. :)
I don't know Dian, I'm 43. I keep getting faster. I used to run on the tready at the YMCA at 4.5 mph, 6 mph was tough for me. That was three years ago. Now 6 is quickly becoming tooslow in favor of 7 or 8. I often see 10 and am courting 11. All I did was spend a few more seconds at a slightly higher speed over a few years. Like age, speed can creep up too!
thanks Jim, I know you can but I don't seem to. I wasn't running until 2 years ago and I worked myself down from 13 minutes a mile to a 10 minute mile and 9 in races. I'm 54 years old, my weight has shifted and now is around the mid-section which I can't work off and I slowly gained 10 pounds since menopause that no matter what I do, I can't lose it. I figure I just haven't hit the right combo and yes, I eat very healthy and to all my friends, they all think I'm skinny which I don't.
Hi everyone! I am going to start the B210k on Friday. I am going to go about this a little differently, though. I am going to be running Monday, Wednesday, Friday and Saturdays. My plan is to do 2mi, 2mi, B210k day (which should be closer to 3mi), 2mi recovery. So each plan week is going to take me 3 weeks, but I am going to slowly increase all of my runs as well. The 10k I plan on running is in Sept. so I know I have a long time to get ready for it. If I do well enough, I may actually go for the 1/2 on that day! :)