New Runner
Since January I have been training for my physical fitness test. We started walking three miles a day, but our times were not fast enough (despite the advice) so we started running.
Since the beginning of the month, I have increased my stamina. I started running a half a mile, then a 12 minute mile, and now I am still running a 12 minute mile but we have increased our distance to 1.5 miles.
My question is what is the best way to increase my distance and overall time spent running? I was going to attempt to add a quarter mile each week. I figure that a week's time is enough to get used to the new distance and increase my endurance.
Right now, I am not really concerned about increasing my speed...I am happy with my 12 minute mile, but I would like to run a few miles at once.
Thanks in advance!
P.S. I aced my fitness test! Our teacher paced us for the three mile walk and I finished at her side. Just under three miles in 34 minutes.
nice job on the test! Rule of thumb on increasing distance is not more then 10% a week. I wouldn't be concerned with speed at this point either, just building up your distance. Have you looked into couch to 5k (3miles)? where your doing a walking/running combo with each week less walking more running. I wouldn't be running if your not doing strength training as well. http://figureathlete.tmuscle.com/readArticle. do?id=1784089 is a good article summing it up to be: "If you're a woman who simply wants to be leaner, lose weight, and look more like a figure competitor, running doesn't have to be a part of your routine. On the other hand, if you have a goal of completing an endurance event or just enjoy running, you'll need to include an injury prevention strength training program." as stated in another CC thread.
Thanks for that link! I did something similar to the C25k last January, but I didn't enjoy it much. I am actually having fun running now, which is really odd...but that is besides the point.
It seems like everyone increases distance at a different rate. Your plan sounds pretty good. So I'd say just test it out and adjust accordingly. Since this is after all supposed to be fun, whenever you increase your distance it should feel like just a little bit too far for comfort. Increase it once you're feeling as comfortable with the distance as you were with your previous distance.
PS: if it's cardio fitness that's holding you back, cross-training (alternating running with swimming, biking, etc) can help increase this while exercising different muscles. Mind you, I imagine your cardio fitness is already pretty high from all the biking.
ditto to madam butterfly... 10% added to your long run per week. You can do this either with distance or with time. Time is easier to manage. Once you build up the endurance, you can run shorter distances faster, trading that endurance for some speed.
