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Running Workouts to Build Endurance

Training Programs for Beginner, Intermediate, and Advanced Runners


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  • I think the beginner endurance is a bit hard... I could never do that, and I am trying to learn to jog... Is there a way to build up?
  • Seriously, who measures pace in MPH? Since I don't run on a treadmill my only thought is that this is how treadmills delineate pace but I've never, ever met anyone who uses anything other than min/mile.

    Which would also allow more flexibility. It's a huge jump to go from 5 MPH (12 min/mile) to 6 PMH (10 min/mile).

    Using min/mile would allow say an increase from 12 min/mile to 11:30 min/mile.
    The beginner exertion rate matches the mph (left column) and I agree this is a little much to begin with. A pace of 6 mph for 8 minutes is too fast for me. I agree these are only general guidelines and should be adjusted according to fitness levels -- but it is a goal to work for :D Use 1 minute intervals but push just a little longer or a little faster. You never know what you can achieve until you push yourself.
  • "Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level."

  • I've been using the treadmill for 6 months and there is no way I could even do the Beginner stage. That's a little much. Like way too much.
  • MAGGIE101857
    I was glad to see the others comment on the speeds indicated here! Starting at 5.5 - 6.0 for a beginner : ( ????? IGNORE the speeds posted here and FOCUS on the RPE - that is how you will be able to measure your progress!!!

    The walk/run method is a great way to start out - it's actually a great way to run always!!! I am currently training for my first HM and will be using this method - my goal for this one is just to finish in the allotted time!

    Most important - have fun with your running! Don't put too much pressure on yourself and don't push so hard that you get injured!!

  • I just started running but I have a friend who is 60+ years old and he runs marathons all the time, but he uses the run/walkk/run method. I've tried that and it's much eaiser to "ease" into running, since my breathing/endurance is the hardest thing to control right now. I run for a minute, walk for a minute then run a minute, etc. Do that for a week or so then increase it to run 2 min, walk 1, or however is easiest. That's what I do... Good luck to everyone!
  • I would reiterate what many others have observed. The "beginner" workout (which DOES indicate a "miles per hour" as well as a PE column, please refer to the charts!) is WAAAY too intense and would discourage and possibly injure many beginners -- at least beginners older than 25 years of age.

    This article needs review by some SP or outside training and running advisers!

    If you limit yourself to using the perceived exertion scale ratings in the beginners workout that may work for some. But I think I'd rather look for another workout design!
  • Yeah, I don't think so!!! I have been running for almost 2 years and up to running 30 miles a week (yes that is correct miles) and I still can't attain those speeds for that amount of time. Next, lets try a differnt workout.
  • Um, can we get an "Extra Beginner" Level? Seriously, jog for 10+ minutes? That's crazy...
    I too think that for a beginner walking at 3.5 mph and then shooting up to 6 mph for 8 mins is excessive. I used to run and the fastest I ran was 5.5 mph for 40 mins and varied my speed downward intermittently.

    This program written here must be for super-athletes or experienced marathoners or people with super long legs.

  • Yes INTENSITY refers to your perceived exertion ie how hard on a scale of 1 to 10 do you think that you're working NOT mph
  • I believe some people are reading this wrong. The column in question is the INTENSITY you are working, hence the chart showing how to measure RPE. It is NOT miles per hour.
  • I started a couch to 5K program at the end of August. This program started walking 4 minutes, jog 1 for one week and then each week it increased the jogging time and lessened the walking time. As of today I can jog 5 miles on hills. I only worked out a couple times a week following this program and then another day of the week I took the dogs for a change but not so intense of a workout. I will do a 5 K on Thanksgiving. There is no way I could begin running via MPH.
  • Opticsnake left some really great suggestions.
    On the charts, is it appropriate to aim for the PE levels instead of the miles per hour? For those who are just starting exercise programs, focusing on learning to rate their exertion will be very helpful, and too many people overdo in the beginning, get injured, and then get discouraged. Building up as you get fitter really makes a difference.
    We'd all like the pounds to come off fast, but it's more important they STAY OFF,
    so aim for consistency more than speed in the beginning.
    Thanks for getting us motivated and providing some guidelines to aim toward.

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