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Running Workouts to Build Endurance

Training Programs for Beginner, Intermediate, and Advanced Runners


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  • Doing couch to 5K for beginner is more workable. I think the program for beginner in this article is a bit too challenging.
  • I've done a couple of 5k mud runs and always like to make good time in between the obstacles, so tonight I'm going to give this one a whirl.
  • I am starting a fresh workout routine tomorrow 6/28/10 and I will try it.. I will comment later on this week!
    *Jesus my Savior*
    Not sure that I agree that "jogging" at 6 mph for 8 minutes is something a beginner would be able to do. I have started using the treadmill and am not in horrible shape, and there is no way I could keep up that pace for 8 minutes.
  • Printed this article out and will start today!
  • This looks like a real challenge because I rarely get above 5 mph and certainly don't run at 6 mph for more than a few seconds! But I've been looking for a way to get better at running so I'm going to try this!
  • I have to agree with many of the others who say that the beginner level isn't as beginner as you would first think. I'm getting ready to run a 10K in mid-May and found some good advice for those training up for a specific event: Never increase your run distance by more than 10% per week and never more than 2 miles more per week. So, I started with my end date and worked backwards. For me to be running 6.2 miles two weeks prior to the event, I start this week with 1.2 miles. Next week will be 1.4. I think that these may be more reasonable goals than trying to get someone to run at 6 mph for 8 minutes right off the bat.

    Also, there are a lot of great runners out there who advocate a walk/run/walk/run cycle for increasing endurance. This enables you to keep your heart rate elevated for an extended period of time while putting less stress on joints that may already by pushed to their limit by excess weight. As the weight comes off, you can run for longer periods of time.
  • GARBO1932
    I'm definitely going to give this a try, but I wanted to note that the "beginner" level isn't as beginner as one might think- I alternate my workouts between the treadmill and ellipticycle, etc, so I'm not a total couch potato, but I couldn't run at 5mph for 4 minutes if I tried! Someday I'll get there but holy cow not yet. I'm also trying interval training to get my endurance up- it's been working quite well so far.
  • These workouts REALLY work! I started running again last year after about a 7 year break from it. I was starting to get frustrated that I wasn't building up endurance like I felt I should be...I started doing these workouts and they work. The first time I did one I did the intermediate and couldn't complete it with the given MPH suggestions. So the next time I did it, I took it down to 5.2 mph and 5.6mph instead of 5.5 and 5.8. And it was fine. Now I'm moving on to the advanced and looking forward to the results!
  • Interesting article! I am intimidated taking up running because I am "top heavy" .I am also fearful of the constant pounding that my joints will be subjected to.... OK already enuff excuses, I am gonna jump right in tomorrow on my very own treadmill which has been collecting dust.....
    I do enjoy Step and Cardio Kick Boxing which has already helped me build up endurance.
    Wish me luck!!
  • This is so helpful. Thanks.
  • This is a little intense for me since I have been pretty sedentary for over a year now. What I did find that looks very plausible for some one just getting started is a site called
    "From couch to 5K". It's really workable for someone who's just beginning.
  • I'm 5'9 and my best friend is 5'0 and when we walk together, she has to jog to keep up with my normal walking pace.

    When she started running and she finally ran a mile, I asked her what her pace was and she told me 4.5 mph... I almost said, "That's walking" but I remembered the difference and told her how proud I was of her. :-)
  • Endurance is what will carry you through. But you have to work to get there so just get your running shoes and hit the road/treadmill
  • I'm 5'3" and I can run @ 7mph for an hour. It is not so much about height, it's about what shape you are in. If you practice, no matter how tall you are, you will get faster. Taller people may have longer strides but they also have more wind resisitance and a greater load to carry so it evens out. Shorter people generally make better distance runners. So follow the program and practice. Your speed will increase over time. Gaurenteed!

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