Beginners Running Program Completed. What Next?
by Mary
(Ireland)
Dear Dominique,
I have used your beginners programme 3 and am now running safely for 30 mins solid. I am covering 3 to 3.5 miles in that 30 minutes, but now I don't know what the next step is. Do I just continue at that distance or do I start to increase the mileage and or time?
My main aim for starting to run was to lower my cholesterol and lose weight. I have managed to lose 10lbs in the 12 weeks but now I seem to have plateaued or is it just muscle building up.
Mary
Answer by Dominique:
Hi Mary,
Thanks for your running training question. First of all, great to see you have finished Beginners Running Program 3. It is a popular running training program and I am happy it helps so many people get to run 30 minutes non-stop.
The weight loss results are there as well, which must be a great motivation to keep on going!
The 10K Running Program is a good program to do next. It introduces some different speeds to run at and lets you build up upto 60 minutes of running non-stop in another 12 weeks time.
You can run it using a heart rate monitor, but you can also "run by feel" using the speed indications described on this page.
Re the weight loss stop:
Your running has delivered a big shock to your body. You are experiencing exactly what many people see happening: initial big results and then a sort of plateau. Part of that is muscle building up, part of it is your body has slowly started to get used to the challenges you present to it. Many runners do not have the desire to run a full hour non-stop. You could keep fit by running 30 minutes five times a week. Or by doing some weights / cross-training in addition to your training runs. In order to keep on losing weight, there is not much that beats longer distance running though.
I can therefore wholeheartedly recommend you give the 10k Running Program a go. It would not surprise me if by the end of the 12 week program you would have lost another few pounds.
Whatever you do, keep it up, even if your weight stays the same for a while or even goes up a little at times. It happens.
If you integrate exercise in your lifestyle you are bound to reap the long-term benefits.
Best of luck.
Cheers,
Dominique
Helpful
Resources
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Beginner Running Tips
Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.
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Running for Weight Loss
Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.
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Running Training
The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.
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5k Running Tips
The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.
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10k Running Tips
The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!
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Marathon Running Tips
The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!
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