So I started running last Saturday. I ran 2.5km in little under 20minutes. I am now running Tues/Thurs/Sat. I lift weights Mon/Weds/Fri and I go to the boxing gym on Mon/Tues/Weds/Fri. I am just wondering how often I should be increasing my running distance and by how much. I am positive I have the stamina to run farther than 2.5km, its my legs that get tired on me. Thanks!
Just do it every run, push yourself just a little bit. What I did when I started out was create a running route (google maps) that was out of reach for the time, it usually ended up in me walking home or stopping in the middle but it pushed me and every time I got further and further without having to stop or walk as far. That's how I pushed myself, but it was the same route everytime but it was fine because it is a river and very scenic, this might not be the case for everyone. It's very difficult to say how much more running you can do but I would give yourself a 3k run next time and see how you fair, its probably better to fail and see your limitations at this point rather than complelting it comfortably. Whats the max distance you want to run? I only wanted a max of 5 mile and just got faster and faster rather than more and more distance as it didn't really suit my training.
I want to get up to about 6km and then just keep working on the time, and start doing intervals. Thanks for the advice.
If you increase running time you also increase running distance. Try doing 4 or 5 k and then see your time and progress from there. Or you could look at it like lifting weights. Once its become easy for you go a little farther so it becomes a challenge again.
Yeah I think next week I'll see how long it is to run 5k. I just started running and weight lifting last Saturday so I've been a bit sore and tired this week. I should be good next week after lifting today I didn't feel very sore so it is improving. Thanks for responses guys.
The general rule is not to increase your weekly mileage by more than 10% and not to increase your long run distance by more than 10%. While it's easy to run beyond this 10% threshold it will increase the likely hood of injury.
Intervals are good. Running hills are great to give that extra blast for the ends of rounds. http://www.amazon.com/Joe-Gans-Biog...=sr_1_1?ie=UTF8&s=books&qid=1241924542&sr=1-1
Well I did another 2.5km today it was so much easier I felt I had energy after. I am going to increase it to 3km on tuesday. Thanks everyone. And I was thinking of starting intervals later on after I could comfortably run a decent distance. Thanks everyone.
