As the comments indicate, the article may need to better define "beginner." If you have been working out and have become reasonably fit, like being able to walk 2 miles in 30-32 minutes, then I think you are ready to begin running maybe not as fast or as long as the beginner chart indicates, but certainly ready to include running along with your walking. The chart can help you see how to employ the different speed intervals to build endurance. Just adjust the numbers for your present fitness level and work up to "beginner."
Even "advanced" needs some clarification. If you are able to hold the top speed 6.3 (or 9:30 min/mile), for an entire 5K, your time would be 29:30. That's very good if you're a senior citizen like me, or somewhere along your healthy living journey, but in any 5K race, you would not be considered an "advanced" runner.
We all compete against ourselves in the end. Use these charts accordingly.
- 1/10/2013 1:05:27 PM