Fitness Increase Rate

sazzyanne14

I'm sure this has been posted before, however i have searched through the forum and have been unable to find it.

I'm starting to use my nike+ running app again and want to build up my steady state running levels. I focus more on weights and HIIT at the moment when exercising. However, it has always been a goal of mine to have the ability to run 5 and 10km runs.

I was wondering if someone could tell me how easy it is to build up this type of fitness as I have always struggled with it in the past. I'm starting to run outside as well rather than on a treadmill as i'm hoping that the change in scenery will help me.

Thank you in advance

Ainar

It's very simple actually. It is not that complicated to train for distance. It took me around 4 months to be able to run 10k from being total beginner who at start could not even run for 10 min straight. And I wasn't on any specific training program, just increased duration as I felt like that day. If you would be on specific routine designed by professionals I imagine it would take you even less. Especially as you already have a cardio exercise base - HIIT. Weights helps as well. I had nothing, just a bunch of fat.

When it gets tricky is when you start to train for time. For me it took about a month to increase my time from 10k in 70 min to 65 min and so on. So about a month to decrease my 10k time by 5 min. Right now I can run 10k at 50 min and I struggle very much to be able to decrease it to at least 48 min. Might need more 3 months, or so, to do it.

It doesn't take that much effort either from you ask doing HIIT workouts. I mean, in HIIT workout you push yourself very hard for short duration. When working on run duration you spread that effort out so it feels easier. At least that's how I feel. It's different type of effort.

AllanMisner

Most distance improvement programs use a cycle approach with light days, medium days and then long days. With plenty of rest. The Couch to 5K (C25K) is a good starter program.