Building Up Running Time

by Amy
(Portland, OR, USA)

I've started running just this week, and I've been adding one minute to my workout each day. Now I'm up to 25 minutes, 10 of which are running. I'm trying to be able to run for thirty minutes, but the program on this site seems to go very slow.


I'm wondering what my next steps should be. Should I continue to add a minute each day or should I plateau at some point?



Answer by Dominique:


Hi Amy,
Thx for your running training question.

The beginner running programs are for absolute beginners, people who would not be able to cover off 25 minutes of training in their first running week.

There is a reason they build up slowly. Enthusiastic, beginning runners can sometimes do too much, too soon. This can lead to injuries. Therefore I recommend you take it easy with the build-up. It looks like I don't need to tell you that though as you have been doing a good small increase of one minute per workout.

With your training build-up, there are different things you could do.

I would definitely recommend having a look at the structure of the beginner running programs on my site. See how they gradually increase exercise/running time.

You could start Beginners Running Program 3 at a point that seems best for you, like week 5 and go from there.

You could even skip a week in between (so go from week 5 to week 7) if you feel it is still going too slow.

Also have a look at my more general page about increasing mileage. It provides some general guidelines on how to increase your running time and, you might notice it when you read the page..., the number one rule you need to follow: learn to listen to your body.

Increasing a minute to your workout every day may, at this moment, not be too much of an issue. At some point though, and this point is different for everyone, you will find that it is better to not increase the length of every workout with a minute.

You may then want to apply the hard/easy principle as I do with my training. One day can be a 10 mile tough run for example, but I would then make the next day a slow and easy recovery run of only a few miles.



I hope this provides you with enough help.
Best of luck with your running.
Cheers,
Dominique

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • 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.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • 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.

  • 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.

  • 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!

  • 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!




What's New?

  1. The Most Important Beginner Running Tips - All You Need To Know When You Start Running

    running-quote003.jpg
    The most important beginner running tips. All you need to know before you put on those running shoes.

    Read more

  2. Marathon Pacing Strategy - Use These Tips and Tricks to Hit That Marathon Pace Goal

    running-quote-051.jpg
    These marathon pacing tips and tricks will help you nail your marathon pace goal.

    Read more

  3. Treadmill Running and a Half Marathon

    Hello, I took up running 6 months ago and only ever run on a treadmill. Most weeks I run 9km 4 times a week and a fast 5km. I want to run a half marathon

    Read more

  4. What is Better? Running Longer Distance or Running More Often?

    I run for 30 minutes every other day with a 15 minute warm-up and a 15 minute cool-down. On the days in between I walk for 60 minutes. I eventually

    Read more

  5. Running and Calf Cramps - Conquering the Calf Cramp Conundrum: Causes, Prevention, and Relief

    The most common issue that we runners will all experience at one point in our lives is calf cramps. They can be a real buzzkill. Check out this page to learn causes and ways to treat and prevent calf…

    Read more