Member Comments for the Article:

Running Workouts to Build Endurance

Training Programs for Beginner, Intermediate, and Advanced Runners

65 Comments



  • 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. - 1/6/2010 10:53:28 AM
  • 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. - 9/26/2009 11:19:26 AM
  • 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! - 4/9/2009 2:20:27 PM
  • 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!! - 9/11/2008 12:01:56 AM
  • This is so helpful. Thanks. - 8/13/2008 10:03:25 AM
  • 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.

    http://www.coolrunning.com/engine/2/2_3/
    181.shtml - 7/31/2008 9:20:07 AM
  • 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. :-) - 7/30/2008 7:59:49 AM
  • 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 - 7/28/2008 2:49:44 PM
  • 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! - 7/27/2008 2:35:50 PM
  • I don't think a different workout is needed for shorter folks. I'm 5'1", a pipsqueak, but I can walk 4.0 mph on the treadmill with no difficulty. Your fitness level and ability also play a part in how well you can run. I used to find 5 - 5.5 mph really fast last year. Now, it's a steady, manageable pace that I can maintain for over a mile.

    That said, since taller folks have the longer strides, they have an advantage. But there are also plenty of tall people who'd still have a hard time walking at 4.0 mph. - 7/24/2008 3:34:29 PM
  • I agree with the others on having a w/o for us shorter people. I'm 5 nothing and at 3.5 I'm jogging at 5 I'm running. - 7/24/2008 8:51:47 AM
  • I FULLY agree with LIOAAT. The beginner pace is SUPER fast for us shorties! In fact, I am glad someone else addressed this because I was wondering why everyone else's "jogging" seems to be so much faster than mine. Maybe an article on different tworkouts for different sizes would be a good idea! - 7/23/2008 8:39:48 PM
  • ~VICKI~
    It seems that every workout for running or walking I find is for taller people. I'm 5'1" and at 3.5 mph I'm not warming up, I'm jogging. It would be nice to find a w/o to build endurance if you are "height challenged" . - 7/23/2008 6:42:24 PM
  • Darcboom and Jacqui212, I'm with you guys. I can go for about 20 minutes on the treadmill at a 10% incline at 4.8-5 mph pace. If I ran at 6mph for 8 minutes, I think I would be spent after the 8 minutes - there's a BIG difference between 5mph and 6mph! I'm also just under 5'4" - I wonder if this pace is easier if you are taller. Longer legs = longer stride = less effort. - 7/23/2008 9:50:10 AM
  • I jogg at 4.8-5.0 and i can push myself about 20 minutes. but running at 6.0 for 8 minutes may kill me. - 7/22/2008 11:54:59 PM

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