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Member Comments for the Article:

Running Workouts to Build Endurance

Training Programs for Beginner, Intermediate, and Advanced Runners



7/30/2008 7:59:49 AM

U62PHILO's SparkPage
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. :-)


7/28/2008 2:49:44 PM

AHUNYU's SparkPage
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


7/27/2008 2:35:50 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!


7/24/2008 3:34:29 PM

NYC_NATIVE's SparkPage
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 8:51:47 AM

GOAL134's SparkPage
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.


7/23/2008 8:39:48 PM

MERNIE77's SparkPage
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 6:42:24 PM

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 9:50:10 AM

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.


7/22/2008 11:54:59 PM

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 3:40:58 PM

I wish there was more for fast walking. I've been advised by MD.because of an injury; not to go any faster than a "speed walk" pace and no inclines.


7/22/2008 2:59:04 PM

TFERERO's SparkPage
Well, I am definitely beyond DARCBOOM's ULTRA, ULTRA beginner level - I couldn't jog for more than 2 minutes if you promised me the world :-)

I think this article is ideal for people who have been walk/jogging in intervals and are finding it too easy. It would be a natural progression from there.


7/22/2008 1:34:58 PM

See the Related Content to the right of the article for more running workouts for beginners.


7/22/2008 1:06:46 PM

I had the same question about adjusting this to my current level. Don't feel bad, DARCBOOM, I can only jog at 4mph for 8 minutes at this point! At zero incline, to boot!! : )


7/22/2008 12:56:32 PM

DARCBOOM's SparkPage
I think I'm an Ultra ULTRA beginner. On a really good day, I can jog at 5mph for 9 minutes and then go back to a 4mph walk but that is all I can do. Is there somewhere I can look for help to improve that? I don't know how to adjust this for me.

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