which is better for calorie burn

sarahlouisah
sarahlouisah Posts: 116
edited September 27 in Fitness and Exercise
hi i have just finished couch 2 5 k. should i look to increase how long i run for or keep time the same and introduce srinting gradually. Which is better for burning calories and overall fitness. I am hoping to do a 1/2 marathon next april so do need to increase time but would think this will be easier when weigh less currently 182lb at 5ft 5 dont know what way to go advice please.

Replies

  • thevirtualrunner
    thevirtualrunner Posts: 13 Member
    hi i have just finished couch 2 5 k. should i look to increase how long i run for or keep time the same and introduce srinting gradually. Which is better for burning calories and overall fitness. I am hoping to do a 1/2 marathon next april so do need to increase time but would think this will be easier when weigh less currently 182lb at 5ft 5 dont know what way to go advice please.

    That's pretty much spot on. You need to build on the endurance first, and since the half marathon isn't until next April you've got lots of time to do that. I would start working on how long you can run now and then about 18 weeks before the half marathon you start a training programme that builds in the speedwork training.

    A good way to do things is to keep giving yourself targets. I look at all future running events in my area (10k) and use that as my next target with an appropriate training plan. This then takes you up to when you start your half marathon training.

    If you have an iphone you can get a really great apps with 10k and half marathon training plans.
  • BerryH
    BerryH Posts: 4,698 Member
    I'd recommend sticking with three runs a week. Many beginner runners make the mistake of just carrying on increasing distance without consolidating the distance they've just achieved. For the time being, keep your long weekend run at 5K and look at slowly getting faster.

    Make your run after this an easy recover run - either at a slow, steady pace or something like 3* 10 mins with 1 minute walk breaks. Add some speed to your third session. After a proper warm-up, run steadily for 5 minutes, run as fast as you can for 30 seconds then walk to recover for 90 seconds. Repeat 4 times then cool down for at least 5 mins.

    Alternatively try fartlek. It's a similar principle, but less structured. For example, during a steady run, you spot a nice straight bit with a tree at the end. Run as fast as you can to the tree, walk until you've got your breath back, run steady again until you spot another landmark to sprint to etc.

    Towards the end of summer, start looking at increasing your distance, adding no more than 10% time or distance SPREAD OVER ALL THREE SESSIONS. I've made the mistake of adding the 10% just to my long run before and it can lead to injury!

    As far as speed goes, weight loss alone will make you a great deal faster with no more effort. Adding the intervals in will make you faster, increase your cardiovascular fitness and help blast more calories.

    Good luck!
  • sarahlouisah
    sarahlouisah Posts: 116
    wow thank you both for your fantastic advice, thank you for helping me on the journey to my goals, have found a 10k for sept and will work on speed as well once a week
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