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OK I did the couch to 5 K and loved it. I now can jog 3 miles with hills and now working towards 4 miles. Is there another program out there that I can follow that will help me with endurance and speed. I would love to try running a 5K someday. I do know that I need to start working in the weight room. My arms are so weak. I also bike and swim. Thanks Julie
HW 304, SW 291, GW 160, CW 140 H-5'9.5"
Julie,
One thing you could do that might be pretty easy is start the couch to 5k program again. This time use your normal running speed as the walk and increase the run speed as the run. It's probably easier on a TM because it's easier to set times and speeds, but totally possible on the road as well.
In order to run faster, you need to run faster. In order to build endurance, you need to run longer. It's as simple as that.
Even with marathon programs though, they only recommend that you increase your run distance by about 10% a week so that you can help prevent overuse types of injuries (which are unfortunately pretty common with new runners). So if you run 3 miles 3 days a week, only increase by one mile a week for the next several. Which means this week run 9 miles, next week run 10 (maybe 3.5, 3, 3.5), the week after that 11... Build the miles slowly.
That's just one recommendation, but take it all in and decide what you think will work for you.
Linn
One thing you could do that might be pretty easy is start the couch to 5k program again. This time use your normal running speed as the walk and increase the run speed as the run. It's probably easier on a TM because it's easier to set times and speeds, but totally possible on the road as well.
In order to run faster, you need to run faster. In order to build endurance, you need to run longer. It's as simple as that.
Even with marathon programs though, they only recommend that you increase your run distance by about 10% a week so that you can help prevent overuse types of injuries (which are unfortunately pretty common with new runners). So if you run 3 miles 3 days a week, only increase by one mile a week for the next several. Which means this week run 9 miles, next week run 10 (maybe 3.5, 3, 3.5), the week after that 11... Build the miles slowly.
That's just one recommendation, but take it all in and decide what you think will work for you.
Linn
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