Hi I am pretty much new to running. I have been doing it for a couple of months. I'll just explain it out I have been running at 6 mph and I have made it max 5 min and I have to take a 1 min break and I just barely made it to 20 min. So 4 days ago I thought what the heck im gonna slow down my running to 5.5 mph and I was able to flat out run to 30 min with out a break. I was pretty proud of that and now I know I can go up from there. My legs are hurting at the end 5 min. So I know I have some practicing to do which is fine by me. So basically what I am wondering is should I stay with the 30 min or should I do it on occassion? I am also wondering how long I should wait to go for 4 miles since this is pretty cool to me. So Thanyou again.
Good job! You are progressing. Just don't fall for one of the most common running mistakes TMTS Too Much Too Soon.
It sounds like you may have a good starting point of a 30 minute run. I would keep the speed slow so that you can finish the whole 30 minutes and still be able to run the next day. From here build slowly. I don't know how many days per week you are running or plan to, but build to the point of running at least 4 days per week. Then you can extend the time you are running, then the speed.
The rule of thumb to follow when building is NEVER MORE THAN 10% MORE THAN LAST WEEK. Do not add more than 10% oer week. That is either distance or effort. So lets say you are running 30 minutes 4 times per week at 5.5 mph. That is 2 hrs running total, so you can add 12 minutes of running to next week. Keep the pace reasonable until you have the endurance you are wanting. Perhaps your goal is 4 times per week at 1 hr. Once you are there, then you can start increasing speed by about 10% per week.
Good luck. I know it is hard to not progress too quickly. Be disciplined.
Todd
It sounds like you may have a good starting point of a 30 minute run. I would keep the speed slow so that you can finish the whole 30 minutes and still be able to run the next day. From here build slowly. I don't know how many days per week you are running or plan to, but build to the point of running at least 4 days per week. Then you can extend the time you are running, then the speed.
The rule of thumb to follow when building is NEVER MORE THAN 10% MORE THAN LAST WEEK. Do not add more than 10% oer week. That is either distance or effort. So lets say you are running 30 minutes 4 times per week at 5.5 mph. That is 2 hrs running total, so you can add 12 minutes of running to next week. Keep the pace reasonable until you have the endurance you are wanting. Perhaps your goal is 4 times per week at 1 hr. Once you are there, then you can start increasing speed by about 10% per week.
Good luck. I know it is hard to not progress too quickly. Be disciplined.
Todd