Can jog for 30 minutes but only at 5mph

chaffstealth
chaffstealth Posts: 16
edited October 4 in Fitness and Exercise
A little over a month ago, I decided to get back at running to improve my fitness. My goal is to be able to run 6.5mph continuously for at least 30 minutes, and I have 4 months to reach this goal. So far I can jog comfortably between 5.0 to 5.2 mph. Once I was able to jog 30 minutes at 5.5 mph but that was pushing it for me.

I don't know if I should continue doing between 5.0 to 5.5 mph and run longer (up to an hour?) or stick to 30 minutes and add hills, increase pace, etc. I'd appreciate any advice!

Replies

  • Pinkmaddycat
    Pinkmaddycat Posts: 175 Member
    keen to see your responses.....sorry i cant help :-)
  • Temporalia
    Temporalia Posts: 1,151 Member
    To increase your speed, the easiest way to go is intervals...so for 30 minutes you would do (for example) 1 minutes 5.0, 1 minute 5.5 and then you increase once it comfortable. Some people tend to forget how important intervals are, when I ran, I would do it at least once a week out of my 3 runs.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Are you running on a treadmill or outside? I can run a 10k at an average of 7mph, but I can't go more than two minutes at that pace on a treadmill. It's a mental hurdle. The treadmill is too boring, and there's no airflow.

    Also, running with someone helps loads. When I did my first 5k in March, I was running at most at 5.5mph to 6mph on the treadmill, but finished the race averaging 6.2mph. A month later, I was running at 6.7 in races. At my last 5k, I averaged 7.3mph, but when I'm jogging by myself, I rarely go much more than 6mph. But also, by myself, I'm tackling some monster hills, whereas the races are mostly flat.

    Get outside, find hills, build your endurance, run with friends, then get yourself in a race. You'll do better than you ever thought you would! :flowerforyou:
  • BerryH
    BerryH Posts: 4,698 Member
    How many times a week do you run? It's worth having different goals for each session, for example:

    Monday: 30 minutes recovery
    Wednesday: Tempo - warm up, 15 minutes at target pace, cool down
    Friday: Speed intervals (add 30-second sprint intervals into a gentle run) or hills
    Sunday: Long, slow run, gradually building up from 30 mins to 1 hour.
  • christine24t
    christine24t Posts: 6,063 Member
    Are you running on a treadmill or outside? I can run a 10k at an average of 7mph, but I can't go more than two minutes at that pace on a treadmill. It's a mental hurdle. The treadmill is too boring, and there's no airflow.


    So true! I can't stand the treadmill, I get bored after half a mile. But this morning, I ran 1.3 miles perfectly fine outside1
  • chaffstealth
    chaffstealth Posts: 16
    Thank you ladies for the responses. A month ago I was alternating my runs in the gym and outside, but since it's getting colder (Anchorage weather) I am now mainly running on a treadmill - I actually don't mind this at all. To be honest I only run once or twice a week. I know that if I need to reach my target pace I need to get in the habit of making it at least every other day. I think I like what BerrryH proposed - I'm gonna try that starting today :-)

    LorinaLynn, wow - I want to be where you're at in terms of pace. I know it'll take me more time though... I have always been a slow runner. My legs and knees are fine, it's the breathing part that I always struggle with!
  • rocketpants
    rocketpants Posts: 419 Member
    If your goal is to run faster for 30 minutes then running longer won't really help. I would suggest running intervals for your 30 minutes. Start with 1-2 minutes at your target pace, then slow down and recover for 2 minutes. Increase the length of your target pace intervals while keeping the rest intervals short. eventually you will be running 30 minutes at 6.5 mi.

    I would also suggest doing one long slow run per week as that will have different positive effects on your cardiovascular system. Just add 10% every week to the time of your long run, until you are up to that hour.
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