jogging/running progression

scottb81

My trainers always tell me never to run below 5mph. Not sure why. I would suggest setting 5mph as your goal based solely on their ideology.

Aside from that, do a lot of intervals. Increase your speed by .2 every 30 seconds until you are 1.0 higher than your normal speed, do that for 1 minute, back down to your normal speed. And/or increase your incline by 2 every 30 seconds until you get to 6 or so and then do that for 1 minute. Stuff like that.

Speed and incline will lead to endurance.

This is all wrong

ETA more info

The effort required to run at a particular pace is very different for every individual. What you should be concerned with is running at a particular level of effort. The most objective (although still imperfect) way to measure this is heart rate. Barring heart rate you should use perceived exertion.

speed trains foot turnover, fast twitch muscles fibers, lactic acid system, anerobic system. None of which have anything to do with endurance

Incline targets different / more muscles and reduces the pace you can run at the same level of exertion but again does nothing for endurance

Do you have a source for this? Intervals worked for me. I could run really slowly for 40 minutes but couldn't increase my pace for more than 1 minute or so before. I just ran a 10k on the treadmill at a faster pace than I ever did before interval training. Also, I'm not talking about sprinting. A 1.0 increase is not going to put you in an all-out sprint. As for the 5.0 number, as I said I don't know why they recommend that but every trainer I've had (which is granted, only 3 of them) have said that. They have never explained the logic so I don't know what the reasoning is.

As for interval training, I see the following articles online when I google interval running or incline running.

http://www.active.com/running/Articles/Interval-Training-Tips-for-Runners
http://www.runnersworld.com/race-training/whats-difference-between-fartlek-tempo-and-interval-runs
http://blog.runnerslounge.com/2009/03/getting-faster-part-ii-interval-training.html
http://www.active.com/running/Articles/Use_interval_training_to_hit_your_5K_and_10K_potential

http://www.shape.com/fitness/cardio/hill-running-5-reasons-love-incline
http://www.livestrong.com/article/73716-treadmill-incline-vs.-speed/

In fact, I tried googling "interval training does not build endurance" and all that came back was articles saying it DOES build endurance.

The entire principle of all of the interval training in running is to build speed, raise lactate threshold, and vo2Max. Intervals are done at a heart rate that cant be sustained. vo2Max intervals can only be sustained for a few minutes. Tempo runs maybe around an hour.

Aerobic endurance is an entirely different system and needs to be trained differently.

I am not really in the mood to go google sources, but I can tell you with certainty that almost any running coach, running plan, running book will tell you to build endurance with long slow runs prior to adding interval based speed work

Here is a good source that everybody can read for free: "Athletic Training" by Arthur Lydiard: http://lydiardfoundation.org/pdfs/al_training_eng.pdf

scottb81

So I am currently jogging on the treadmill at 4.5 mph for 20 minutes total and walking at 3.5 mph for a total of 10 minutes. I do intervals of 5 minutes of jogging and 2 minutes of walking. I was wondering if people could suggest what my next increase should be, speed or endurance? I am thinking endurance but not sure how much I should up it each time. Just curious because I am trying to make fitness goals that include my running.

To be more specific I would recommend the following in the short term. Keep doing what you are doing now 3 times a week except each week add 3 minutes to your workout time. That will get you to 40 minutes within 6 weeks. You can add more than 3 minutes if you are feeling good but be careful if something starts to hurt and back off a little. The main objective is to extend the workout to 40 minutes.

If you want to run straight through without intervals then each week add one minute to the run time and subtract 15 seconds from the walk time. Pretty soon you will find you don't need the walk breaks anymore.

Once you get to 40 minutes keep 2 of the workouts at 40 minutes and make the other one longer by 5 minutes each week. That will have you running one hour within the next 90 days. Once you get to that point you will need to decide what your ultimate goal is, general fitness or running races. Running 3 times a week as outlined above will build a high level of general fitness but if your goal is to run and maybe win races more will be required.

Once you get a heartrate monitor use that to regulate the pace. Try to keep the heartrate below 75% max. There will be time to go to the max after you build some basic fitness for the first 3 months.

TAsunder

My trainers always tell me never to run below 5mph. Not sure why. I would suggest setting 5mph as your goal based solely on their ideology.

Aside from that, do a lot of intervals. Increase your speed by .2 every 30 seconds until you are 1.0 higher than your normal speed, do that for 1 minute, back down to your normal speed. And/or increase your incline by 2 every 30 seconds until you get to 6 or so and then do that for 1 minute. Stuff like that.

Speed and incline will lead to endurance.

This is all wrong

ETA more info

The effort required to run at a particular pace is very different for every individual. What you should be concerned with is running at a particular level of effort. The most objective (although still imperfect) way to measure this is heart rate. Barring heart rate you should use perceived exertion.

speed trains foot turnover, fast twitch muscles fibers, lactic acid system, anerobic system. None of which have anything to do with endurance

Incline targets different / more muscles and reduces the pace you can run at the same level of exertion but again does nothing for endurance

Do you have a source for this? Intervals worked for me. I could run really slowly for 40 minutes but couldn't increase my pace for more than 1 minute or so before. I just ran a 10k on the treadmill at a faster pace than I ever did before interval training. Also, I'm not talking about sprinting. A 1.0 increase is not going to put you in an all-out sprint. As for the 5.0 number, as I said I don't know why they recommend that but every trainer I've had (which is granted, only 3 of them) have said that. They have never explained the logic so I don't know what the reasoning is.

As for interval training, I see the following articles online when I google interval running or incline running.

http://www.active.com/running/Articles/Interval-Training-Tips-for-Runners
http://www.runnersworld.com/race-training/whats-difference-between-fartlek-tempo-and-interval-runs
http://blog.runnerslounge.com/2009/03/getting-faster-part-ii-interval-training.html
http://www.active.com/running/Articles/Use_interval_training_to_hit_your_5K_and_10K_potential

http://www.shape.com/fitness/cardio/hill-running-5-reasons-love-incline
http://www.livestrong.com/article/73716-treadmill-incline-vs.-speed/

In fact, I tried googling "interval training does not build endurance" and all that came back was articles saying it DOES build endurance.

The entire principle of all of the interval training in running is to build speed, raise lactate threshold, and vo2Max. Intervals are done at a heart rate that cant be sustained. vo2Max intervals can only be sustained for a few minutes. Tempo runs maybe around an hour.

Aerobic endurance is an entirely different system and needs to be trained differently.

I am not really in the mood to go google sources, but I can tell you with certainty that almost any running coach, running plan, running book will tell you to build endurance with long slow runs prior to adding interval based speed work

I cited several running sources above that recommend interval training. Couch to 5k is in fact an interval training program. The OP is currently doing an interval program of sorts.

The weakness of couch to 5k is that you can just slow your running down when you need to run for longer distance/time without any sort of penalty. I experienced this myself when I did the program twice. Both times I started out with runs a lot faster at the shorter intervals, and by the time I reached 40 minutes of running I was slogging along at a really slow pace. So it's an interval program that loses efficiency the longer you do it (though it does still get you to a point where you can run for a long time, even if you are running more slowly than when you started).

junkie_99

My trainers always tell me never to run below 5mph. Not sure why. I would suggest setting 5mph as your goal based solely on their ideology.

Aside from that, do a lot of intervals. Increase your speed by .2 every 30 seconds until you are 1.0 higher than your normal speed, do that for 1 minute, back down to your normal speed. And/or increase your incline by 2 every 30 seconds until you get to 6 or so and then do that for 1 minute. Stuff like that.

Speed and incline will lead to endurance.

This is all wrong

ETA more info

The effort required to run at a particular pace is very different for every individual. What you should be concerned with is running at a particular level of effort. The most objective (although still imperfect) way to measure this is heart rate. Barring heart rate you should use perceived exertion.

speed trains foot turnover, fast twitch muscles fibers, lactic acid system, anerobic system. None of which have anything to do with endurance

Incline targets different / more muscles and reduces the pace you can run at the same level of exertion but again does nothing for endurance

Do you have a source for this? Intervals worked for me. I could run really slowly for 40 minutes but couldn't increase my pace for more than 1 minute or so before. I just ran a 10k on the treadmill at a faster pace than I ever did before interval training. Also, I'm not talking about sprinting. A 1.0 increase is not going to put you in an all-out sprint. As for the 5.0 number, as I said I don't know why they recommend that but every trainer I've had (which is granted, only 3 of them) have said that. They have never explained the logic so I don't know what the reasoning is.

As for interval training, I see the following articles online when I google interval running or incline running.

http://www.active.com/running/Articles/Interval-Training-Tips-for-Runners
http://www.runnersworld.com/race-training/whats-difference-between-fartlek-tempo-and-interval-runs
http://blog.runnerslounge.com/2009/03/getting-faster-part-ii-interval-training.html
http://www.active.com/running/Articles/Use_interval_training_to_hit_your_5K_and_10K_potential

http://www.shape.com/fitness/cardio/hill-running-5-reasons-love-incline
http://www.livestrong.com/article/73716-treadmill-incline-vs.-speed/

In fact, I tried googling "interval training does not build endurance" and all that came back was articles saying it DOES build endurance.

The entire principle of all of the interval training in running is to build speed, raise lactate threshold, and vo2Max. Intervals are done at a heart rate that cant be sustained. vo2Max intervals can only be sustained for a few minutes. Tempo runs maybe around an hour.

Aerobic endurance is an entirely different system and needs to be trained differently.

I am not really in the mood to go google sources, but I can tell you with certainty that almost any running coach, running plan, running book will tell you to build endurance with long slow runs prior to adding interval based speed work

I cited several running sources above that recommend interval training. Couch to 5k is in fact an interval training program. The OP is currently doing an interval program of sorts.

The weakness of couch to 5k is that you can just slow your running down when you need to run for longer distance/time without any sort of penalty. I experienced this myself when I did the program twice. Both times I started out with runs a lot faster at the shorter intervals, and by the time I reached 40 minutes of running I was slogging along at a really slow pace. So it's an interval program that loses efficiency the longer you do it (though it does still get you to a point where you can run for a long time, even if you are running more slowly than when you started).

If understand the C25K program corrrectly, once you reach your 5k goal, you should probably move on to another program. (like a beginner program...then on to an intermediate program). I wouldn't stick with the C25K program past the first or 2nd 5k if you want to improve.

blacklabelbabe

So I am currently jogging on the treadmill at 4.5 mph for 20 minutes total and walking at 3.5 mph for a total of 10 minutes. I do intervals of 5 minutes of jogging and 2 minutes of walking. I was wondering if people could suggest what my next increase should be, speed or endurance? I am thinking endurance but not sure how much I should up it each time. Just curious because I am trying to make fitness goals that include my running.

To be more specific I would recommend the following in the short term. Keep doing what you are doing now 3 times a week except each week add 3 minutes to your workout time. That will get you to 40 minutes within 6 weeks. You can add more than 3 minutes if you are feeling good but be careful if something starts to hurt and back off a little. The main objective is to extend the workout to 40 minutes.

If you want to run straight through without intervals then each week add one minute to the run time and subtract 15 seconds from the walk time. Pretty soon you will find you don't need the walk breaks anymore.

Once you get to 40 minutes keep 2 of the workouts at 40 minutes and make the other one longer by 5 minutes each week. That will have you running one hour within the next 90 days. Once you get to that point you will need to decide what your ultimate goal is, general fitness or running races. Running 3 times a week as outlined above will build a high level of general fitness but if your goal is to run and maybe win races more will be required.

Once you get a heartrate monitor use that to regulate the pace. Try to keep the heartrate below 75% max. There will be time to go to the max after you build some basic fitness for the first 3 months.

PERFECT! Thank you! I am trying to lose weight, gain muscle, burn fat, etc. I am using running as my cardio 3x a week and the elliptical for other days as well as doing some circuit training (lunges, weights, cardio, abs). Right now I don't want to run races but who knows.

So basically I like this plan because right now I just want to be able to take off for an hour or so on a run and enjoy myself.

junkie_99

BUMP.... curious about this too. I started doing 2 days a week increase speed but less distance and then two days a week increased distance at my normal turtle speed, wasn't sure which was the better of the two either.

My training week (when training for a race) looks something like this:
Monday: medium distance hard run
Tuesday: strength/stretch
Wednesday: intervals (speed training)
Thursday: cross train (play basketball, stairmaster)
Friday: Long slow run
Saturday: Recovery (easy short run)
Sunday: Rest

Mix up your training.

TAsunder

If understand the C25K program corrrectly, once you reach your 5k goal, you should probably move on to another program. (like a beginner program...then on to an intermediate program). I wouldn't stick with the C25K program past the first or 2nd 5k if you want to improve.

I re-started at a faster pace because at the stated times of the program, I was not running a 5k because I was going too slowly. The last week is a 30 minute run which would require you to be running at 6.2mph. I was nowhere near there. Restarting didn't work either. Still well below a 5k. When I tried going for longer than 30 minutes it was hard and I was just under 5k. The only way I was able to actually run a 5k with non-stop running at a pace I consider acceptable was with more precise interval training. Whereas c25k just has "walk" and "run" and openly states it doesn't matter how fast you go, the interval program I did recently was "set your comfortable pace" and always return to that, with hills and speed increases intermixed. I'm still not at a 30 minute 5k, though I have a feeling I could do it in that time in a race scenario. But I can do it in well under 40 minutes now comfortably.

meshashesha2012

i'd say work on trying to increase the total time to a run and then work on speed. that doesnt mean the running workouts you have during the week have to be the same.

for instance on sundays i work on total endurance to run an hour straight, so alternate running and walking with the same 5.0 pace each week adding more time to the run. on tuesdays i work on speed so it's a 30 min workout where work on intervals of walking with 6.0 and 7.0 pickups. thurs i try to put the 2 together in a 30 minute workout where i do a slow lap, fast lap, slow lap until i need to walk to catch my breath

belgerian

How about changing your interval to a sustainable sprint for like 5 minutes then back to a easy jog for 10 minutes then repeat for a total of 4 times or if that is too much make it 2 and 4 minutes then repeat that will really increase your pace and your endurance for distance. I do miss the treadmill for this one reason it is easier to do this on the Treadmill then outside I have a harder time pushing myeslf on the pavement.

junkie_99

How about changing your interval to a sustainable sprint for like 5 minutes then back to a easy jog for 10 minutes then repeat for a total of 4 times or if that is too much make it 2 and 4 minutes then repeat that will really increase your pace and your endurance for distance. I do miss the treadmill for this one reason it is easier to do this on the Treadmill then outside I have a harder time pushing myeslf on the pavement.

30/60s (30 sec sprint, 60 sec slow jog/fast walk) repeat 10X or 60/120s repeat 10x work well too for shorter distances up to a 5k.