Runners: Help a Beginning Runner Out!

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alissamc1990
alissamc1990 Posts: 4 Member
in Fitness and Exercise
Over the last 2-3 months I've been able to add a good deal of running into my normal walking workout. At the beginning I'd run a quarter mile, then walk and alternate my way through 2 miles. I've gotten to the point where I can run a full 2 miles without stopping, and I think I may be ready to add more running into the workout.

Question: Do you guys think it's better to increase total distance and keep the same speed, or should I keep my 2 miles and try to increase my speed? I currently run (okay, it's technically a jog) somewhere around a 12 minute mile. If I increase my speed and can't complete the whole 2 miles running, then would the longer, slower distance run be better?

Help a girl out! :)

Replies

  • HawkeyeTy
    HawkeyeTy Posts: 681 Member
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    Long and slow.

    You need a pretty big base under you before you start any speed work.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
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    Excuse this, but I'll just quote myself from a different thread (some call it lazy, I call it efficient)
    Speed work without a base will only give you marginal gains. As a new runner, you need more miles on your legs.

    If you want to run a faster 5k, train for a 10k.

    After you've been running comfortably for a few months, start introducing speed work (tempo runs, hill repeats, intervals, etc)
  • Just_Scott
    Just_Scott Posts: 1,766 Member
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    type in Hal Higdon novice 10k program follow it, success follows. He's been writing for Runner's World for 5 decades.
  • alissamc1990
    alissamc1990 Posts: 4 Member
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    Thanks!

    That's what I was thinking, I just wanted some runner opinions!
  • Gwen_B
    Gwen_B Posts: 1,018 Member
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    Yes, you can keep the same speed, at this point it is mental. Just tell your self how much you want to run and just do it!! The last 5K I ran I ran with a friend and when I got to the finish Iine I noticed my daughter did start yet (she couldn't find her friend) so I ran it again. I ran twice as much as I was used to at the same pace!!
  • chelledawg14
    chelledawg14 Posts: 509 Member
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    Congrats! Almost two years ago, I started out how you did. I still remember the first time I ran a mile without having to walk at all and how excited I was. My goal after that was two miles, then three, then I got to the point of doing five or six miles easily at least four times a week and walking the other days. At that point, I worked on my speed by doing intervals of running hard, walking, etc. I got down to under a ten 10 minute mile and doing eight miles on average before I ran into some health stuff that stopped me for most of last year & I'm just now starting back. I say go for distance & consistency then work on speed (like the others have said :)) Most of all - have fun!
  • alissamc1990
    alissamc1990 Posts: 4 Member
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    Thanks so much guys! :)

    Chelledawg14, thanks! The first time I finished 2 full miles I was ecstatic. I think I cried I was so proud of myself.... I'm SUCH a girl! haha.
  • ereck44
    ereck44 Posts: 1,170 Member
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    Also a beginning runner. Thanks for the advice. And good luck to you, OP!
  • bitsinator
    bitsinator Posts: 30 Member
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    Good advice from responses here. I agree to go for distance over speed. Build your base miles per week by picking a 5k / 10k / HM training plan and then sticking to it. The easy/novice levels of most plans are typically 3-4 running days per week, and they'll build your base up at a safe and steady rate. As hard as it is, try not to even concern yourself with speed ... just run at a pace you can comfortably sustain and it will all come together as your endurance builds.

    Some perspective: I started at 13 minute miles on C25K plan. (And I totally get the crying ... I sobbed when I finished the 20-minute run!) After a couple more 5ks and an ill-prepared 10k, I ran my first half marathon last summer at an 11:19 pace (and lost 50 lbs during training, yeah! I did the "HM To Finish" training plan in Runkeeper, loved it.) In November, I did a 5-mile race at a 10:00 pace, and I know I have all that half marathon base-building to thank for it. To experienced runners, that's still really slow, but to me it's improvement to be really excited about.

    Good luck to you!
  • waltbran
    waltbran Posts: 19
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    Low and slow!! Get comfortable with some solid mileage and then play with some fun interval training.

    *the use of the word fun isn the above is highly questionable.
  • clickchick18
    clickchick18 Posts: 6 Member
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    I'm a new runner too! I ran 2 miles for the first time two Sundays ago and I was sooooo happy!!! But the advice is great thanks!

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