Would like to start comepetitive running?
I would like to start running competitively. I jog a few times a week now, a mile or 2 each time, and I walk most other days, (weather permitting, I live in southern Illinois, very rainy this time of year). Does anyone have a "plan" or regimen I can follow to enable me to improve endurance and speed so I can compete well. I'm asking for a pretty specific schedule (i.e., first week do this, next week do this on these days and this on these days, etc.). Or maybe a place where I can find one? Some more info that might help. I am female, 26, 5'5" or 5'6" and 125 pounds. I have a small child (and not enough $ for a jogging stroller or gym membership, so running outside alone is really my only option). My husband is only home on weekends, so weeknights and before work is limited (50 mile commute, too) as I have to find a babysitter. Our town is perfectly safe to run at night by yourself.
Answers:
http://www.runnersworld.com/article/0,71...
Once you reach this level, you can focus on more specific training for racing. Runnersworld has a Smart Coach at their website. Given a particular race distance, how much you want to train and your current condition, the Smart Coach produces a detailed training program for you. Here is a sample for someone training for 5K, assuming 10 to 15 miles per week and a current ability to run 5K in 30 minutes. I am just pulling those numbers from the air so this program may not be appropriate for you.
http://www.runnersworld.com/cda/smtcresu...
Once you have some experience running you should be able to use this to create a training program tailored to your ability.
Finally, there are some good training articles at RunningTimes. This site is oriented more towards the competitive runner than Runnersworld. There are many good training plans for 5K through the marathon.
http://www.runningtimes.com/rt/articles/...
Hopefully this doesn't overwhelm you. Sometimes too much information in the beginning ends up being confusing. There are many different approaches to training.
Good luck with your running.
I guess you want to run in road races, say 5K or so? If you have been doing some running then you have a start. You need to become consistent in doing your exercise. You need to run at least 5-6 times per week if you want to be competitive. How far have you been jogging? If you can do 3 miles per day, then do that at a pace slow enough so you can talk. Do not try to run too fast. Do not increase your distance for a month. Then you can increase it by 25%. A big mistake is to do too much too soon and become injured. I will give you a complete program if you wish, and you give me your schedule and plans for competing.
Best in soles to get for running?
Check out this plan, it looks like a good one, I'm just not sure if it's to easy/difficult for you, but if you click on training schedules you'll get other ones too. Have fun jogging!http://www.coolrunning.com/engine/2/2_3/...
To start, try running your 2 mile run faster each time. Depending on how competitive you would like to get and what race you would like to run the goal time would vary. Jump on a marathon website and take a look at your age bracket. find the top results and go for that. My guess is that you would be trying for anywhere from a 5-7:30 minute mile pace for 26.2 miles. That's a lot. there are websites that will give info on how to train to gain speed. I have found running hills works great! once you start hitting your goal times increase your mileage. Do 2-3 miles 3 times a week and then a 5 mile once a week to begin then increase the mileage on both your short and long runs. If you are training for a marathon they say you should never run more than 20miles at a time. It sounds like a lot but once you start training it will come pretty quick. Check your local running store (if you have one) they sometimes have free schedules and work out tips. Also subscribe to runners world or another publication like that. That should help. Good luck!
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