Running Training

Momjogger
Momjogger Posts: 750 Member
edited November 13 in Fitness and Exercise
I am going to be running a seven mile race in August. I was running 1.5 miles from August to December three to four times a week at a 13.5 minute mile. For the last two months I have only been kickboxing, no running. The longest distance I have run is 6.3 miles and I can run one ten minute mile on the treadmill (but it's been a while since I have done that). Last year my 5K average was about 38 minutes. My plan is to finish out my kickboxing (which ends the middle of April) - doing it three times a week and run on the treadmill three times a week (running one mile and walking two to start). I am looking for training advice - programs, how to increase my time and distance safely, recommended amounts of days and distance per week, etc. :)

Replies

  • MamaMollyT
    MamaMollyT Posts: 197 Member
    Try this workout. You will do a 10 minute interval run that breaks down like this: 3 minutes walking, 6 minutes jog comfortable pace, 1 minute sprint. Repeat. So when you start try to do 2-3 reps of this then work up to doing more over the months. As you get faster you will cover more distance and as you get stronger and more conditioned you can add reps. You can start on the treadmill and then transition to road/trail. If you are going to race on the road, train on the road or the heat can be a race day killer. Once you are at the point of running a minimum 10k then you can work on speed if that is your goal. That is best done by adding in stair, hill and sprint workouts and strength training. I wouldn't worry about speed at all until you can accomplish the distance. Consistency will get you there and three days a week should be fine. The cross training is actually great for you. Only running can lead to injury.
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    Run outside not on the treadmill
  • malcolmjcooper
    malcolmjcooper Posts: 79 Member
    C25k app it's brilliant I used the Zenlabs version

  • Momjogger
    Momjogger Posts: 750 Member
    Thanks for all the great advice. I have to run on the treadmill until some of this snow melts. It is not safe to run outside right now. I'd either get hit by a car or fall on the ice. I plan on starting outside as soon as I can. I will look at the app and I am def. trying the walk run jog combo today!
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