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Running Workouts to Build Endurance

Training Programs for Beginner, Intermediate, and Advanced Runners


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  • 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.
  • Doing couch to 5K for beginner is more workable. I think the program for beginner in this article is a bit too challenging.
  • I've done a couple of 5k mud runs and always like to make good time in between the obstacles, so tonight I'm going to give this one a whirl.
  • I am starting a fresh workout routine tomorrow 6/28/10 and I will try it.. I will comment later on this week!
    *Jesus my Savior*
    Not sure that I agree that "jogging" at 6 mph for 8 minutes is something a beginner would be able to do. I have started using the treadmill and am not in horrible shape, and there is no way I could keep up that pace for 8 minutes.
  • Printed this article out and will start today!
  • This looks like a real challenge because I rarely get above 5 mph and certainly don't run at 6 mph for more than a few seconds! But I've been looking for a way to get better at running so I'm going to try this!

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