Long Distance Running

[SweetNic_JA]

Is there a strategy for succeeding in a long distance run?
Can someone suggest ways to build up endurance in a relatively short amount of time.

For example:
What do I need to do to prepare myself for 1 mile? 2 miles? 3 miles? 4 miles? 5 miles? +

Are there any mental or physical excercises that have worked for you?

I ask because I am trying to get in shape and I want to be consistent AND good. I'm also going to be running a 3 mile race this Saturday with my boyfriend. I might suck on Saturday but I want to rock this type of race oneday in the near future.

[rosie]

There is a great 9 week program out there called Couch to 5k. It trains you to run 5k or 3.2 miles in about 9 weeks.

There are alot of people on this site that have done it. And I think you can get the programs at runnersworld.com?

A couple of searches should get you what you need. I think they also have training programs for 5k, 10k, half marathons, and full marathons.

Good luck and keep us posted on how you do Saturday and in the future.

[SweetNic_JA]

Thanks Rosie,

I'll check out the couch to 5K program...My case is so severe that I need the
bed to 5K program. I can't believe how out of shape I am. I used to be a track star :(. . . anywho, I check into let you know what I find.

[♥Dolcetto♥]

how are you planning on training for this to begin with? Treadmill?

I run on a treadmill, and I started with a low speed (5.0) for a 1/2 mile. (I was soooo out of shape, trust me). Then I made it 1 mile at the same speed when 1/2 mile at 5.0 mph was easy for me. Then 2 miles, 3 miles, 4 miles, etc. Then I switched it up to 5.5 mph and progressed the same way. I am currently at 7.0 mph (sprinting) for 1.5 miles...

[rosie]

Wow, ANdreaMaria, youare a track star.

Shoot I started the Cto5 long time ago at 4 mph and gave up during week 2.


SweetNick, I hear you on the bed to 5k. LOL. That is me. Tucked in the covers and all.

[rangelicap]

how are you planning on training for this to begin with? Treadmill?

I run on a treadmill, and I started with a low speed (5.0) for a 1/2 mile. (I was soooo out of shape, trust me). Then I made it 1 mile at the same speed when 1/2 mile at 5.0 mph was easy for me. Then 2 miles, 3 miles, 4 miles, etc. Then I switched it up to 5.5 mph and progressed the same way. I am currently at 7.0 mph (sprinting) for 1.5 miles...

Dayum, go head girl!

I need to get back on the treadmill so I will definitely be looking at this program. I'm so out of shape it's not even funny, which is so depressing because running was my thing. I think my problem is I try to start out big right away so I get discouraged so it looks like I need to just start out slowly and then work my way up.

[Legend]

Thanks Rosie,

I'll check out the couch to 5K program...My case is so severe that I need the
bed to 5K program. I can't believe how out of shape I am. I used to be a track star :(. . . anywho, I check into let you know what I find.


I hear you on that “Bed to 5k” :lachen:

However, I did a system very similar to the "Couch to 5k", and it is very easy. Though my knees have been aching lately and I take it easy now, this system helped me build aerobic and muscular endurance. I started by just speed walking (on a treadmill or outside) until I could make it to my goal distance relatively comfortably (it took a couple of weeks). Then, I did a walk/jog program. I started walking 4 minutes, then jogging 1 minute and would repeat this 5-minute cycle until it started becoming too easy. After that time, I used a 3:2 ratio of walking : jogging. Then, 2:3 ratio and 1:4 ratio until I was able to jog the entire way. This method works for many people who wish to build endurance. Just choose the distance you are going for, whether it is 1k or 5k, and this system will get you there.

I was able to work myself up to 30 minutes of jogging, which may not seem like a lot, but it was a huge accomplishment for me. :weird:

[trinidarkie1]

I used to see that thread and wondered what it was about. I should really check that out! Id love to be able to run my 13.1 mile marathon instead of walk it!

[♥Dolcetto♥]

Dayum, go head girl!

I need to get back on the treadmill so I will definitely be looking at this program. I'm so out of shape it's not even funny, which is so depressing because running was my thing. I think my problem is I try to start out big right away so I get discouraged so it looks like I need to just start out slowly and then work my way up.

lol, thanks! Good luck :up:

[Country gal]

I would look for a running group in your area. They experience with running marathons. I want to eventually run a marathon. My co-worker suggested a running group.

[SplashAtl]

I good race to start with is a 5K (3.1 miles) and work your way up to a marathon. A marathon is over 26 miles. Now that is a long distance. I doubt I will ever run a marathon, but I did complete my first 5K race on Saturday and it was AWESOME. I'll run a few more 5K's and then start looking into a 10K (6.2 miles).

[SweetNic_JA]

Andrea and everyone else, your routines sound solid but, I don't have a gym membership and no access to a treadmill so I run outdoors. Anyway, here's an update on my race on Saturday.

There were atleast 200 people running (my boyfriend being one of them) and they ranged from 6 to 60.

The course was 3 miles long and it had downhill and uphill slopes.

I ran the first mile non stop (yay !! for me).
I walked a little of the second mile and I definitely walked up the hill during that second mile.

I speed walked a little in mile 3 and started running again. I got tired in the last 1/4 mile and started walking. I looked up and saw that my boyfriend had finished and had come looking for me. I started running as soon as I saw him (...hoping that he hadn't seen me walking). He coached me towards the end and I sprinted the the last 600- 800 meters.

I finished the 3 mile run in 29 minutes and 05 seconds. . . I'm definitely going to train more so I can do as well as my bf. I'll keep you updated.

Thanks for listening

[CurleeDST]

Typically a long distance run is classified as 6 miles or more. One way to improve endurance is to slowly increase the # of miles you run in a set. Also, eat particular foods and carbs to maximize your energy level so you last. Fruit smoothies and bananas are good choices.

Also there is an online walk/run program that trains you to go from NOTHING to running 30 minutes nonstop in 3 short months. Just do a google search.

Good luck!


Is there a strategy for succeeding in a long distance run?
Can someone suggest ways to build up endurance in a relatively short amount of time.

For example:
What do I need to do to prepare myself for 1 mile? 2 miles? 3 miles? 4 miles? 5 miles? +

Are there any mental or physical excercises that have worked for you?

I ask because I am trying to get in shape and I want to be consistent AND good. I'm also going to be running a 3 mile race this Saturday with my boyfriend. I might suck on Saturday but I want to rock this type of race oneday in the near future.

[Hershykys]

I finished the 3 mile run in 29 minutes and 05 seconds. . . I'm definitely going to train more so I can do as well as my bf. I'll keep you updated.

Thanks for listening

Thats awesome! You walked and still avg under 10min miles. You should be proud!

[SplashAtl]

Andrea and everyone else, your routines sound solid but, I don't have a gym membership and no access to a treadmill so I run outdoors. Anyway, here's an update on my race on Saturday.

There were atleast 200 people running (my boyfriend being one of them) and they ranged from 6 to 60.

The course was 3 miles long and it had downhill and uphill slopes.

I ran the first mile non stop (yay !! for me).
I walked a little of the second mile and I definitely walked up the hill during that second mile.

I speed walked a little in mile 3 and started running again. I got tired in the last 1/4 mile and started walking. I looked up and saw that my boyfriend had finished and had come looking for me. I started running as soon as I saw him (...hoping that he hadn't seen me walking). He coached me towards the end and I sprinted the the last 600- 800 meters.

I finished the 3 mile run in 29 minutes and 05 seconds. . . I'm definitely going to train more so I can do as well as my bf. I'll keep you updated.

Thanks for listening

Congrats! Finishing 3 miles in under 30 minutes while walking and running is great!!! You must have a good pace when walking and running. Was that your first race?

[teressa9]

Andrea and everyone else, your routines sound solid but, I don't have a gym membership and no access to a treadmill so I run outdoors. Anyway, here's an update on my race on Saturday.

There were atleast 200 people running (my boyfriend being one of them) and they ranged from 6 to 60.

The course was 3 miles long and it had downhill and uphill slopes.

I ran the first mile non stop (yay !! for me).
I walked a little of the second mile and I definitely walked up the hill during that second mile.

I speed walked a little in mile 3 and started running again. I got tired in the last 1/4 mile and started walking. I looked up and saw that my boyfriend had finished and had come looking for me. I started running as soon as I saw him (...hoping that he hadn't seen me walking). He coached me towards the end and I sprinted the the last 600- 800 meters.

I finished the 3 mile run in 29 minutes and 05 seconds. . . I'm definitely going to train more so I can do as well as my bf. I'll keep you updated.

Thanks for listening

You did great girl! You ran about 6 mph and that is pretty solid, treadmill or outside. If you walked some, then you just need to work on endurance. If you run the whole way, I can see you going between 7.0 to 8.0 mph. You're already a runner, you just need to train a little bit more. Congrats and I'm jealous!