How fast to increase running distance?

frantzcr

Hi,
So my boyfriend is really good at running and can go several miles before getting winded. Me on the other hand can only run a mile before the sweat is rolling down into my eyes and the lungs refuse to function. My goal is to train in secret and in a couple months run with him and blow him away with how much I've improved. I can run a mile now in about 10mins. My long, long term goal is to be able to do a half marathon. How much should I increase my distance weekly and how many times a week do you runners suggest training?

crittergirl222

Check out the couch to 5K program to start with. Don't increase your mileage too fast, as you will hurt yourself and ruin your plan. There is a ton of info out there, and quite a few landmarks to hit before a half!

frantzcr

Can you provide a link to the "couch to 5k", I've never heard of it. Or could I google it? I can run 2-3 miles but not very quickly. I would be going near the 5.5 pace

dewd2

Slow and steady. If your lungs refuse to work after one mile you've either gone too fast or too far (or both). It may seem counter intuitive but running slowly will not only allow you to increase your distance, but it will make you faster.

eddiedamn

Agreed! Slow and steady is great.

This really helped me get started and decided the pace for me: djsteveboy.com/intervals.html

brandiuntz

As others said, slow and steady will build you to go farther, faster. Check out this thread:

http://community.myfitnesspal.com/en/discussion/1217573/so-you-want-to-start-running/p1

frantzcr

Thank you to all, I'll look into it

kirstengeffen

I have some advice for you!!! I was in exactly the same boat... could run max 2km and I died and last Sunday ran my first half marathon!!
It's not something that happens quickly and there will be hurdles!! I started running beginning of last year and was so hell bent on doing a half marathon I actually ended up injuring myself. I pushed too hard and too fast.... I had to wait a couple months before I was ready to run again!!

This time I took a slower, easier approach.
When I started out.. I did a walk/run tactic...
So say today I'm gonna do 4km.. but then you walk 2 min, run 2 min, walk 2 min, run 2 min... do this for around 3 weeks and then slowly cut out the walking until you can do 5km. Stick on 5km for a while... let your body get used to running... and then slowly increase! Rule of thumb don't increase by more than 10% of your milage each weak.. and take it easy... there's no rush... If you push yourself too hard.. you're gonna land up injured. There will be days you feel amazing.. and there will be days you feel dreadful....
But consistency is key.
Set yourself a goal of running 3x per week to start and go for it....

Good luck.
Stick it out.. its so rewarding!

cw106

frantzcr wrote: »

Hi,
So my boyfriend is really good at running and can go several miles before getting winded. Me on the other hand can only run a mile before the sweat is rolling down into my eyes and the lungs refuse to function. My goal is to train in secret and in a couple months run with him and blow him away with how much I've improved. I can run a mile now in about 10mins. My long, long term goal is to be able to do a half marathon. How much should I increase my distance weekly and how many times a week do you runners suggest training?

explain your goals to your b/f.he is your best ally and resource to achieve goal.
keeping secrets rarely ends well in life.

Sixtine79

I like the skyfit app - it can help you do some interval training which is also really good if you want to progress.

dewd2

Sixtine79 wrote: »

I like the skyfit app - it can help you do some interval training which is also really good if you want to progress.

I highly recommend avoiding any kind of interval/tempo/fartlek training until you build a good base. Let your body get used to running first. Save the advanced training for when you are advanced. This will go a long way towards preventing injury.

AliceDark

Don't add more than about 10% of your mileage per week.