running watches that track mileage image
Lauren Ish
I know it sounds crazy, but i wanna show everyone the track star within me lol ridiculous, right? If you give me a distance running plan I will follow it to a tee.
How long should I run a day? Track starts up again in less than a month. I want to condition for this upcoming season,and when I come back In the winter (next year) I want to have a decent running time. I want to prove everybody wrong, all those people that put me down and called me slow. I don't think running fast frustrates the average person as much as it frustrates me. I am 17 and a junior. I started track this year. I'm a girl.
Answer
It's not ridiculous at all, anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. I would also bet that you are out of shape by now, it only takes ten days for your body to start loosing muscle. So, since you're just getting into running again I would suggest that you start going for some distance runs 1-2 miles 4-5 times a week. You don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
The benefit of starting early is that you have a couple months to train, which is plenty of time to whip yourself into shape. Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Set an alarm to wake yourself up in the morning, then just get out and do it. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
Now, after a a month of training the schedule above is going to seem pretty easy, this will be because your endurance base has built up and you can start pushing yourself to go faster and you're plan could look a little something like this:
Monday: Distance run (1-4 miles slower 10-12 minute mile)
Tuesday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Wednesday: Distance run (1-4 miles relaxed at a 10-12 minute mile)
Thursday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Friday: Distance run (1-4 miles miles relaxed at a 10-12 minute mile)
Saturday: Rest or distance run
Sunday: Rest
This training plan should start putting you into great shape before track. Hope this helps! If you follow this training plan, or one like this I promise that you can prove everyone wrong. Good luck, and feel free to message me if you have any more questions!
It's not ridiculous at all, anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. I would also bet that you are out of shape by now, it only takes ten days for your body to start loosing muscle. So, since you're just getting into running again I would suggest that you start going for some distance runs 1-2 miles 4-5 times a week. You don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
The benefit of starting early is that you have a couple months to train, which is plenty of time to whip yourself into shape. Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Set an alarm to wake yourself up in the morning, then just get out and do it. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
Now, after a a month of training the schedule above is going to seem pretty easy, this will be because your endurance base has built up and you can start pushing yourself to go faster and you're plan could look a little something like this:
Monday: Distance run (1-4 miles slower 10-12 minute mile)
Tuesday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Wednesday: Distance run (1-4 miles relaxed at a 10-12 minute mile)
Thursday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Friday: Distance run (1-4 miles miles relaxed at a 10-12 minute mile)
Saturday: Rest or distance run
Sunday: Rest
This training plan should start putting you into great shape before track. Hope this helps! If you follow this training plan, or one like this I promise that you can prove everyone wrong. Good luck, and feel free to message me if you have any more questions!
I have a month and a half running will I get faster?
Unibrow
I jog 60 minutes everyother day now. Its been more than a month. As I get used to it will I get faster as it becomes easier. Im in no hurry to get faster. Im just wondering if speed would come on its own. I plan to make the 60 minutes my normal run and at least 90 minutes my long run everyother time I run.
Answer
I think you have the right attitude and a good plan.
Here is my suggestion. Run 60 minutes once a week, and run 90 minutes once a week and then once a week run a tempo - Maybe about 40 minutes. Run the same course each time and see if you can run it in a little less time each week. A lot of GPS watches have a "virtual runner" that makes this kind of easy or you can use a track or a neighborhood or trail with landmarks and a watch. I do a 4 mile run where i know the landmarks for 10, 20, and 30 minutes. My run is mostly uphill for the first half so minute landmarks make more sense to me than mileage markers.
I think you have the right attitude and a good plan.
Here is my suggestion. Run 60 minutes once a week, and run 90 minutes once a week and then once a week run a tempo - Maybe about 40 minutes. Run the same course each time and see if you can run it in a little less time each week. A lot of GPS watches have a "virtual runner" that makes this kind of easy or you can use a track or a neighborhood or trail with landmarks and a watch. I do a 4 mile run where i know the landmarks for 10, 20, and 30 minutes. My run is mostly uphill for the first half so minute landmarks make more sense to me than mileage markers.
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