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running advice please

unknown

I'm just a beginner and I want to work up to 1.5miles in under 16 minutes. Should I start by figuring out the pace and running that for a minute. Build myself up to 2, 3 etc.
Or should I work on running the distance at a slower pace then going
faster over time?
I'm having a hard time finding programs that involve speed and distance. Any tips or suggestions are appreciated.

unknown

I would just start by working on one and then add the other. Best way to get to 1.5 miles is gradual walk/run intervals – try the Couch to 5K program. Then, from there you can work on your pace. I am very slow (averaging about 16 min/mile) but I'm able to complete the 5K distance. I've done C25K but earlier this year I signed up for the No Boundaries 5K training program at my local Fleet Feet store – it's amazing and I love the support of a group.

Anyway, yeah. It's probably best to build your stamina first, do the distance, and then work on speed.

unknown

Following

unknown

Speed, and distance are generally two different things when it comes to running as I understand the concept. If you're end goal is to be able to run for distance, then you should generally build up your distance at a slow speed, like up to a 5k. After your body becomes used to jogging that sort of length, then you start upping the speed incrementally.

unknown

beankid 書きました: »

I'm just a beginner and I want to work up to 1.5miles in under 16 minutes.

That's very specific and implies that you're aiming for a selection of some kind; military, police etc. I really should finish the post that I'm half way through writing about military selection and preparation.

Should I start by figuring out the pace and running that for a minute. Build myself up to 2, 3 etc.
Or should I work on running the distance at a slower pace then going
faster over time?
I'm having a hard time finding programs that involve speed and distance. Any tips or suggestions are appreciated.

Speed comes with time on your feet. I would recommend using a plan to get you to 5km/ 30 minutes and then you can judge your 2.4km time and plan to improve it. If you keep doing short distances you won't realise the gains that you could make.

unknown

beankid 書きました: »

I'm just a beginner and I want to work up to 1.5miles in under 16 minutes. Should I start by figuring out the pace and running that for a minute. Build myself up to 2, 3 etc.
Or should I work on running the distance at a slower pace then going
faster over time?
I'm having a hard time finding programs that involve speed and distance. Any tips or suggestions are appreciated.

Just run for more distance/time at a slower pace. That's all you need to build up your endurance. With more endurance that distance will become easier at a faster pace.

I had to make this run once a week when I was in the Airforce. My squadron had too many fatties in it and our commander used that to force people to get into shape. If you can build up to doing 3 miles at an easy pace for 3 - 4 times a week this will be cake for you. Check out the C25K plan if you haven't seen that. Not a bad place to start.

unknown

Don't focus on pace. Just go for distance. Pace will improve as you pound the miles.

unknown

if you're into phone apps, check out zombies 5k or zombies, run! it starts you own at a slow pace to build you up. you play a game, have to gather "supplies" etc., while occasionally outrunning the zombie hordes.

unknown

I use to think that I can't run due to bad knees. My problem is I went about it all wrong hitting the road for two or three miles and got sore. I started walking instead and built up miles. I was bored and downloaded a game Ingress.com just to give me something to do. To capture more "enemy portals" I started running between them. I was moving up levels and running more and more to attack more locations. I, without realizing it, had gradually increased my miles to the point where I could run seven miles with ease. Only then did I start to work on my speed. I run for fun and log about 20 miles a week. I lost 50 pounds and have run two half marathons. So go the slow steady route for distance first then hold that distance and focus on shaving time.

unknown

shmulyeng 書きました: »

Don't focus on pace. Just go for distance. Pace will improve as you pound the miles.

THIS. Work up to the distance first at a nice easy pace, then work on improving your pace (which will also happen naturally as you get more used to running). The worst mistake you can make is to start off too fast and hurt yourself, or just be in so much misery that you think "Running sucks!" and give up on it.

unknown

shmulyeng 書きました: »

Don't focus on pace. Just go for distance. Pace will improve as you pound the miles.

Exactly. Build up distance slowly using a walk/run interval program like Couch to 5K. I also recommend the Zombies 5K app, it's a lot of fun. Once you're at the point where you can run 5K without stopping you can work on increasing speed but, really, the easiest way to get faster when you're new to running is simply to run further.