Need a 3+mile Running Plan

amtru2015

Does anyone have like a running plan or running schedule that starts at 3 or 4 miles? I've already built up to that length but I want something that'll be conducive to "sticking to it"...anything would be great

Runs4Wine

What are your goals? There are several plans out there mostly depending on your agenda - do you want to complete a 10K? Do you want to just run for an hour? Half Marathon etc.

Check out Hal Higdon
One Hour Runner
Jeff Galloway

To add - the best way for me to "stick to it" is to sign up for races.

Mistya81

I started with the Running Room lLearn to Run program and then I did the 5km clinic. It's based on John Stanton's book and is a really great program.

All runs are from 20 - 30 minutes, 3X/week. The Learn to Run starts with intervals of 2 min walking, 1 min running and increases every week. The 2nd week would be 1 min running and 1 min walking X10. Then it increases to 2 min running and 1 min walking. By the end of the clinic we were doing two sets of 10 minute runs.

The 5km clinic started with 5 min running and 1 min walking X4 sets. We build up to 3 sets of 10 minute runs which usually ends up beingabout 5km.

I've lost some fitness and am trying to work my way back up to 5km. For the last week I've been doing 3 sets of 7 min runs and 1 set of 4 min.

(after all of that I just realized that miles are farther than kilometers...hope that's helpful anyway!)

DreaFitX

I am using my personal runner trainer 10k training program and then i plan to do the half marathon program after. I agree that the best way to stay on track is to do races. I have made a promise to sign up for at least one per month.

cms721

Marathonrookie.com - 1/2 marathon training schedule. I started running outside the first week of march and ran in a 20k on June 2nd. The training program was great for me - you can stop at whatever distance you want to maintain your fitness.