how fast and how long should i run a day?
140894
When you mention "a day", I can assume you plan to run very often, and when you ask this kind of question here, but not face to face with an experienced person, I assume you are a newbie. Correct me if I am wrong, I just try to help.\n\nRun every km in around 7 min for 30 min a day will do good for a healthy newbie. If there is a special condition, talk to the doctor first.\n\nLuckily, none of my students say I am foolish so far.
834939
run slowly for half a mile to warm up,rest awhile, then find an incline about 100 to 150 yards, run up it as fast as you can,stay close to 75% of effort,walk down,take time to recover,then repeat at least 6 more times, take one day off then run the living daylights out the next time  you train.
1146468
Essentially, you should probably change your routine to twenty minutes a day, four times a week.  You need to give your body time to warm up and let your heart rate pick up a bit.  Good for you for doing fifteen min. per day though!  When most people start a new exercise routine in conjunction with a good diet, you should begin to see slight results within three to four weeks.  After that, it will happen like rapid fire if you stick to your routine.  Good luck!
362386
you should train with someone who is faster. try running 1 mile, resting for 15 minutes(walking) then repeat this twice more. do this every other day.however,you should take 3 days off before a big race
340451
It depends on how fast you run/walk.  If you are doing a combo of running and walking, you can probably finish in 45 minutes or less.
1096685
going at a steady fast but not 'speedwalking pace' i do a mile in 15-20 minutes...up and down hill. i am short (5'5). if you have longer legs you may get there faster, haha, but 30 minutes should be about right...if you have never walked before, you may want and need to build up...everyone has different needs and abilities or limitations. best to try walking and slow down or stop if it seems to be to difficult...a little out of breath is good, a faster heartbeat is good, a little sweat is good...chest pains, gasping for breath, bad.
599858
long slow distance running.  jog an hour a day, go for a 2 hour jog (as slow as you want) once a week, then rest the following day.  If you can't go that far, build up to where you can go that far.  If you do too much at once, you will tear yourself up.\n\nHere is a sample:\nweek 1: 30 minutes a day, 60 minutes on Sunday, rest Monday.\nweek 2: 35 minutes a day, 70 minutes on Sunday, rest Monday.\nweek 3: 40 minutes a day, 80 minutes on Sunday, rest Monday.\n\netc......\n\nadapt a pattern like that to your abilities, and with 4 months, you will be fine.  Thank you for asking early.  People always ask how they can get in shape in 2 weeks, or by Monday, or crazy things like that.
1001773
Here are some tips for you.  The other posters had good suggestions when they said to either run early in the day or later in the evening.  This is an excerpt of an article whose link I'm providing below.  There was also an interesting part about how runners can actually acclimate their bodies to the heat after 7-10 days.\n\nTo run safely in the heat, you must enable your body to dissipate the extra heat. First and foremost, avoid dehydration. When you run, you lose 3 to 5 cups of fluids per hour. This results in a smaller blood volume, with a lower capacity to carry heat to the skin. Thirst is a poor indicator of the body's need for water. Runners should drink water all the time, at least one gallon every day. A colorless urine is a good sign of adequate hydration. \n\nWhen running, drink a cup of water every 15 to 20 minutes.  Carry water on long runs, or plan to pass by public parks and schools that have water fountains. It also pays to know your neighbors. Many friendly neighbors leave water hoses outside for runners' use. You may also place water bottles on the course before the run, as long as you pick them up afterwards. \n\nOn hot and humid days, run early in the morning. Run in the shade when possible. Avoid direct sun light and blacktop surfaces. Wooded trails serve both purposes, and offer a change of scenery and relief from the pounding on the roads. \n\nWear loose-fitting and lightly colored clothes. The loose fit allows air to circulate and cool your skin. The light color reflects the sun. Never wear plastic or nylon sweat suits; they are dangerous. A hat, a sunscreen and sunglasses provide added protection from the sun's harmful rays.
907447
You need this: Consistency.\n\nAll you have to do each day is to jog/run 5 minutes. Gradually increase the amount. For example today you will run for 5 minutes. The next week you will run for 10 minutes and so on and so forth. Remember try not to stop because you will lose your momentum (or the strength) to continue running after resting. However you get really tired and you legs or hands aching, stop! Don't torture yourself. That means you haven't reached the right amount of stamina to do the work.
1050526
Run a lot. That burns fat quicker than anything else.
975128
Mostly just keep running. You don't need to do speed work, but it is good to get some good mileage in.  You know 3 to 5 miles a day or whenever, as long as you are consistent.  When it gets closer to track start doing speed work on Tuesdays and Thursdays.
24981
well, that all depends on what your age and experience level is, and wether you're shooting for a specific time or just trying to finish.\n\nI've done 4 marathons, with my best finish being 3:01 at the LA Marathon (a tough course). My training was geared towards a competitive person going for a good time. I ran between 65–80 miles a week.\n\nI'm guessing you are starting out, and this is probably your first marathon. here is my general advice (you should supplement it with other research to tailor it specifically for your needs):\n \ngive yourself 5–6 months to train. 6 if you are starting from zero. what you will be doing is training your body to handle all the mileage. start slow. buy yourself a heart rate monitor and use it religiously. it will be your good friend during your training. you should generally be running at about 70% of your max heartrate (HR). My max was about 200 bpm, so most of my runs were around 140–150 bpm. Estimate what your max is. (there are a couple ways of doing that, like subtracting your age from 227). stay within your 70% zone. that zone is going to feel painfully slow at first, maybe even close to walking. but as your conditioning improves, you will start to run faster at the same HR.\n\nassuming you are starting from zero, start running 3 miles, 3x a week. the week after, make it 4x a week. the week after, make one of those days a longer run of 5 miles. assuming the race you've picked is on a sunday (most are), your long runs should be on sundays. these will become your most important runs.\n\nyou should aim to run no less than 5 days a week, and 6 is better. at first, you may only be running 3-4 days a week, but you should slowly work your way up to 5 and 6 days.\n\nin your training, a good rule of thumb is to increase your mileage by 10% every week. So if you do 20 miles one week, do 22-23 the next, and so on. everyone is different about how much mileage they can handle, but if you do it slowly, you should be able to handle 50 miles a week at your peak. I would recommend no less for a marathon. try to get a good 8 weeks at this peak mileage, during which your long runs will be about 16-22 miles. do about 2-3 20+ mile runs to get used to the longer distances. be sure to eat and drink during these runs, or you will be in a world of hurt.\n\nevery three weeks, step down the training. so for example, do weeks of 20, 23, and 26. then do one week at 18. then start again at 26 and ramp up again. these intermittent weeks of lower mileage give your body a chance to catch up and adapt to the training. you must realize that your body will be going through physical changes during your training, like losing weight and improving cardiovascular fitness. you have to give your body time to adapt.\n\nIMPORTANT: the temptation to run too fast or build up mileage too quickly is dangerous! you may feel bored, but 6 months is a long time. you need to take it slow and let your body get used to the mileage. I guarantee there will be weeks when you feel very sore, and this is your body adapting to the training. listen to your body! a little soreness is normal, but pain is not. also, if both legs/knees/ankles are sore, that's a good sign. if only one hurts, this could be an injury in the making, so be careful.\n\nthat should get you going pretty well. use this as a starting point and tailor your training. if you can handle it, do more mileage. listen to your body. there's no use running when you're hurt or sick (I've broken this rule countless times, you just end up NOT running for a long time, eventually)\n\ngood luck.
323640
jog/run for about 30 continous minutes. \nbike for about 40 minutes.\nwalk for about 1 hr.\nswim for about 20minutes.
480025
start out by knowing your baseline-distance. Go for a run and see how far you can go. Use that distance as your starting point.\n\nFor weeks 1-8 you should run no less than 4 days per week.\n\nUsing 1 mile as a baseline example, increase your mileage by 1 mile per week for the first 7 weeks.\n\nOn week 8 drop back to 5 miles per run\n\nStarting on week 9 drop back to 3 days per week\n\nOn week 9 skip 8 miles, and do 10 miles per run\n\nweeks 10-13 continue with 10-12 miles per run (only 3 days per week)\n\nI think that after 13 weeks you'll feel comfortable enough to run 15 miles with some effor, but it will be possible.\n\ntry not to get discouraged and if it's possible find a running/work-out partner.\n\nin the first 8 weeks you should work on distance and not speed. This will help you to avoid injuries as your body gets used to the extra exertion.\n\nRemember to have fun and keep pushing yourself!
479827
Start doing a long distance training regiment with 3 days of 8 miles and over. One day do sprint breakdowns 200x24 times at fast intervals such as 6 at 32 sec, 6 at 30, 6 at 29, and 6 all out. Don't forget weight training.
76806
I'm going to put an answer on here, just so I don't get in trouble for it not being an answer.\n\nContinue running, I imagine the more you run, the faster you will get.\n\nOk, now what I really wanted to say:\nWow, 16 minutes is fast!  I just ran a 5K yesterday, and it took me just under 30 minutes.  Obviously, I'm not a serious runner, though.  Actually, I just recently started over the last couple months.  But 16 minutes is really good!\n\nI found a couple sites that are talking about training to run faster:\nhttp://ezinearticles.com/?How-to-Run-Faster&id=106349\nhttp://www.trifuel.com/triathlon/run/how-to-train-smarter-and-run-faster-000144.php\nhttp://www.brianmac.demon.co.uk/speed.htm\n\nHope they help.\nGood luck on your run!  :)
136678
Runners World often has good training plans. I also really like Marathon Guide. If the 1/2 is still several months off would be the ideal situation. You need to be putting in one to two long runs a week until you build up to about 14 miles. Running 5-6 days a week is ideal. You should do one day a week of speed work to help your overall time. Sorry to be vague but without specifics like how far away, how much you are training, it is hard to advise.