What is The Best Way to Train for a Beginner?
I have been running for a little over a month. I seem to be in pretty good shape for a recovering smoker.
I started out @ 2 miles per run a couple times a week for the first 2 weeks or so.
I stepped up to 3 miles per run again a couple times a week for the second 2 weeks and this past Sunday did 4 miles with a friend.
In each case I was able to run the entire time and keep my times right around a 10 10-1/2 minute mile.
The 4 miles we did in something like 42 minutes.
We have signed up for what I thought was a 5k on Thanksgiving.
As it turns out its a 5 mile race and I am not sure if I can complete it.
I was just wondering if I should be running hills or doing cross training or sprint training of some kind?
I have been active most of my life from playing sports to working construction. I am 31 years old and as I said quit smoking 7 months ago.Answer by Dominique:
Thanks for your question about your upcoming 5 mile race.
Good to see you have started running. And you seem to be doing pretty well.
You can already do four miles, so a five mile race should not be too much of an issue (in terms of finishing it).
I am a big fan of slow beginnings. I'd advise you to read the base running
When you are new to running, I think it is better to start off with building a proper base. That means lots of runs that are at "easy pace".
Doing speed work or hills now would give you a bigger chance of injuries. It is simply a lot tougher on the body.
Driven by the CrossFit craze there is a lot of focus on high intensity interval training (HIIT) at the moment. And it is true, you can improve strength and endurance by doing intervals
, early on.
Many argue HIIT is the best way to train. I think it can lead to sub-optimal results over the longer term, because HIIT is putting a lot of stress on you when you are not ready for it yet.
When you want some variation you could do a fartlek
session each week or do some tempo running
Hope this helps.
Best of luck.