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Author: Melody
Date: 04-18-04 07:55
I am slowly but steadily improving my running. I am not extending my distance beyond 1 mile yet, but I am increasing my speed slowly. If I run (indoors, on treadmill) in the mornings, I can run a full mile with stopping, or walking. The first time I "ran" the entire mile it was at 3.6 miles per hour. (I know, slllllllooooooooooowwww). What I started doing is this... Each time I start to run I set the speed .1 faster than the last time I ran, then about 1/4 mile into it I drop the speed by .1, at either the 1/2 or 3/4 mile mark I drop the speed again by .1. This has helped me immensly!!
Yesterday I ran the full mile with stopping, or walking at these speeds
first 1/4 mile 4.1 mph
next 1/2 mile at 4.0 mph
last 1/4 mile at 3.9 mph
If my math is right that means that my average speed for the entire mile was 4.0 mph !!!!!
Eventually I'll be able to run the full mile or MORE at a steady speed above 4.0 mph!
Melody
350-269.5-?180?
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Author: sassy
Date: 04-18-04 21:33
You maybe want to check into some running websites..they give specific program guides to work up to running up to 3 miles continuousely. One thing strongly recommend is alternating running and walking until you get to the 2 or 3 mile goal mark. That way your heart rate is still up the entire time, which provides immediate benefit, but also helps you build up for endurance.
Also, it is recommended that you set a specific TIME that you want to work out vs. distance. ie. 20 minutes vs. miles. Work on running 20 minutes (starting off alternating running and walking) and when you can do that (even at 3.6 miles/hour), only THEN start working on adding additional time or working on speed.
Good luck!
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Author: BFL Michelle
Date: 04-20-04 08:16
That's awesome Melody!! That's what it's all about...keep pushing and making your body do what YOU want it to!
139/104/104 - 5'1
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