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GABBY0913 Posts: 199
10/30/13 10:30 A

Definitely agree, intervals are awesome. I'm using the 5k plan on SP and I'm loving it. I tried starting out running 1/4 mile at a time, and that caused all kinds of injuries and pain. With this plan I started out walking for 4 minutes then running for 1. You gradually increase your running time and decrease the walking time until you can run nonstop but you can modify it to stop when you hit the walking:running ratio you desire.

Have a good day!

LEC358 SparkPoints: (10,613)
Fitness Minutes: (6,555)
Posts: 2,570
10/30/13 9:22 A

Intervals definitely help improve endurance. For me, adding a walking interval (even after 10 mins of running) helps me recover a little bit and then I can push for another 10 minutes. The idea is to keep you moving for longer each time you go out.

As for pace, I'm trying to improve my pace using two different ways. One way is to run intervals (but shorter 3min run, 1 min recover) at a much faster pace than I normally would. This gets my legs used to moving faster. The other way is to just run longer than your goal distance. So my best 5k time occurred at a race that I did while I was training for a 10k. Because I was already comfortable running 4 miles at that point, 3 miles didn't seem like such a big deal so I could push myself a little harder.

MLAN613 SparkPoints: (182,593)
Fitness Minutes: (172,311)
Posts: 11,688
10/30/13 8:17 A

I have used Hal Higdon. As you are discovering, there are MANY options out there. emoticon

halhigdon.com/

Also, don't forget the importance of strength training and stretching while training for a race. Coach Nicole has some great videos available.

www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=233


www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=234


www.sparkpeople.com/resource/fitness_plan_
generator_details.asp?id=234


I know there's a stretching video out there that's good, too, but I can't find it right now. Sorry.

Happy Running

ECOAGE SparkPoints: (55,178)
Fitness Minutes: (50,764)
Posts: 3,198
10/29/13 10:38 P

I'm considering the Mayo Clinic/Jeff Galloway plan or a zombie type plan. These plans incorporate very short bursts of running between brief walking intervals. Walking intervals become shorter but there is no plan to eliminate all walking. The plans work up from 15 seconds to 30 seconds of running ... and walking intervals decrease from 1 minute to 30 seconds. I'm wondering if this is an effective way of improving pace? Will short running intervals really help to build running endurance?

NANLEYKW SparkPoints: (66,201)
Fitness Minutes: (29,419)
Posts: 850
10/29/13 9:57 P

I used the Coolrunning Couch to 5k plan and loved it!

www.coolrunning.com/engine/2/2_3/181.shtml


AMDODSON12 SparkPoints: (14,576)
Fitness Minutes: (9,059)
Posts: 585
10/29/13 7:48 P

I downloaded a free Couch to 5k podcast from iTunes. It tells you when to walk/run and gives pep talks throughout the podcast.

ECOAGE SparkPoints: (55,178)
Fitness Minutes: (50,764)
Posts: 3,198
10/29/13 3:41 P

I'll check out the plans.
emoticon

SPARK_COACH_JEN Posts: 57,991
10/29/13 2:35 P

Check out SparkPeople's 5k training plans. There are a variety of options depending your goals:

www.sparkpeople.com/myspark/training-plans
.asp


Even if you don't want to run the whole thing, you can slowly start incorporating short jogging intervals into your walks to help increase your speed.

Coach Jen

ECOAGE SparkPoints: (55,178)
Fitness Minutes: (50,764)
Posts: 3,198
10/29/13 2:01 P

I am a walker and I've been a power walker for years and years. I've started running programs multiple times and I am not a runner and do NOT want to give up walking. I realized that I need to make a change and adding running seemed like the best approach. Adding intervals now seems like the best approach because I can never get all the benefits from either just walking or just running.

I have located a variety of plans for new runners. Which plan is more likely to help me get a faster pace for a 5K at the end of the month? Emphasize gradually increasing running intervals? Emphasize shorter walking intervals? Yes, I know that ultimately the ideal is a combination of both but where to start to see quick results?


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