Running further, longer, or faster? What to work on?

That's really up to the runner. Which do you want more? From there I would be better able to help you rather than create 3 individualized running programs. Message me if you like.

Increase distance, and speed will come naturally

All the speed work in the world won't do much if you don't have a good base for it (speed work is called 'sharpening', you have to have a base in order to sharpen it).

Basically, if you want to run a faster 5k as a new runner, train for a 10k. Whether or not you actually run a 10k, or just increase your distance slowly is up to you, but it does sometimes help to have a tangible goal to work towards.

Ultimate goal is "fitness"? What does that even mean? I know what it means to me but my extends only to me. You'll get better answers if you're less vague

Which should one work on - distance, duration/time, or pace/speed?

Focus on distance and time on your feet and you'll have all of the above. If you can run for an hour instead of 30 minutes regardless of distance then obviously you'll be able to run faster when you're only running for 30 minutes. Once you are able to run for longer periods of time then you can run further. It all meshes together.

Generally you'll focus on a distance instead of a time since mentally that's easier on you. If you're just running for 30 minutes then you'll be tempted to stop at 28 minutes some days. If however you need to reach the end of a road to reach 5 miles then of course you'll have more mental drive to accomplish this since it's an actual physical goal.

I'd rather get my endurance up first, then speed.

So we're all in agreement then. If my ultimate goal is fitness I should run more miles. Got it, thanks.

No, less fruit.

It was intentionally vague and theoretical.

I've heard comments from people, bashing others who can barely finish a 5k, go on to attempt a 10k. They say you get more health benefits from running a 5k efficiently and quickly then if you struggle to finish a 10k.

But it seems when most people set up running goals it is usually a distance goal, not a performance one. Why?

Obviously, distance and duration are closely linked: if you run for a longer time, you'll cover more distance, and vice versa. But you could be doing either at a much slower pace.

So which is more beneficial to overall fitness? To keep increasing distance, duration, or speed? If you increase distance/duration, you're mostly working on endurance. If you increase speed, what are you improving? strength? more efficient weight loss?

It's much easier to go on to a 10k and build your endurance than to try to run faster 5ks if you can't run a 10k. Adding distance makes you naturally faster. You can always add in speed training after you get your mileage base.

This depends on how serious you want to be in your 5k or 10k run. Most people get it wrong on a couple of fronts in training for any type of race or run.

1. Just running more miles doesn't always make you a better runner. You need to get quality miles in every week.

2. Running fast every workout doesn't make you a better runner. The more time you spent out exercising the more calories you burn.

3. If you have a specific goal in mind I would recommend the following.

Most training plans have the following.

1. A 3-4 month training plan.
2. The 1st 2 months is usually a base built up phase.
3. The next phase is a speed work out or intensity built up phase which is usually a 2-3 week period.
4. The next phase is a LSD(long slow distance) phase where you normally run lets say a 22-24 mile workout if you are running a marathon 2 weeks before your race. You then pick your race and work the distances and training phases 2 weeks backwards from your race.
5. The last 2 weeks is tapering.

How this is accomplished is increase mileage 10% per week. Every 4 weeks is a light week. Runs during the week could include 1 night of speed, 1 night of interval training and 1 night of tempo which you concentrate on you running style. You could also include some hill training in your base workout phase.

You fitness can also be tested by measuring your resting pulse every morning and if it does a sudden jump you are over training.

My marathons runs included time of Marine Corps my 1st in 3:25 and my best time of 2:50. My running career ended competitively when I had an ankle injury which they botched the surgery.


Hope this helps.

So which is more beneficial to overall fitness? To keep increasing distance, duration, or speed? If you increase distance/duration, you're mostly working on endurance. If you increase speed, what are you improving? strength? more efficient weight loss?

Not really getting the question, as there are so many variables. Running is beneficial, running short distances has a different effect than running long distances. It all depends what you want to achieve.

If your focus is on 5K then optimising speed will involve long runs, short intervals and tempos, resistance training focusing on explosive strength.

If your focus is on 10K then optimising speed will involve longer long runs, short intervals and tempos and resistance training focusing on injury prevention and core stablisation.

If your focus is on Half or full Marathons then long runs, for long periods of time, long runs including intervals and tempo periods, short runs with intervals and tempos, resistance training as previously.

They'll all have the effect of reduction in resting heart rate, blood pressure etc. There are also the psychological effects of exercise, generally seen as reducing stress and helping decision making capacity etc. That's not exclusive to running though.

As to your point about people setting objectives to distance isn't optimal. I'd agree, but it's an easy decision for a novice to pin down as an objective. Again entirely psychological, and if you look at many C25K plans they're actually time based, rather than distance, so frequently people can't run 5K by the end, but they can run for 30 minutes continuously.

Once they've got there they have the opporutnity to go further in that time, or move to a different distance.

From a personal perspective I tend to run for time periods, but as I understand my performance I can assess improvements against pace, distance etc. I'm working on improving my 10K time at the moment, and the entire plan is time based, rather than distance based. There are distance expectations, based on the paces that I run, but it's secondary.