How do I start a running routine? I have to run at least 2 miles a day & I have 5 weeks to train.?
368522
OK best way to go is walk for 5 mins a warm up then jog for about one min, walk for two, jog for two, walk for two, jog for three walk for one, continue until you have completed your run and then cool down by walking for another 5~remember that the cool down is just as important as the warm up.As you improve gradually increase your running/jogging time and decrease your walking time! Best of luck!=)
955114
I would recommend interval running.  Start out at a pace you can comfortably maintain for, say, five minutes and then run as hard as you can for one minute, then carry on at your comfortable pace for 5, then beast it again for 1 minute etc etc...aim to do this every other run.  Your 'other' run should concentrate on endurance so run a set distance at a steady pace and watch your times reduce....hope this makes sense...it's hard to explain in type
237
The answer, of course, varies for each individual depending on how fit you are, how often do you train and what your goals are. \n\nIf you are very aggressive, you can do it in 28 weeks. Start by walking, slowly, for a\nmile. Two days later, walk 1.5 miles. Every other day, increase the distance by half a mile until you get to 3 miles. Rest your muscles on the "off" day. Hold that distance on Tuesday and Thursday, while increasing by one additional mile on your weekend session (either Sat or Sun).\n\nOnce the long walk reaches 10 miles you can cut the distance in half every other weekend, increasing the long one by 2 miles each time. When the long one\ngets to 18 miles, you can do it every third weekend, covering 8-9 miles on the "short" weekends.\n\nAfter about the third week of training, insert a one min jog into your runs, after 4 min of walking. If this feels fine after 2 weeks, drop to 3walk/1jog. After 3 more weeks, drop to 2-1. If all goes well after another 3 weeks or so you could go to 1-1 during the week, and 2walk/1jog on the long run.\n\nFind the ratio that works best for you, that will leave you feeling strong at the end, and recovering fast from these long ones. The pace for all of\nthese should be very, very slow.
654280
work up to it slowly.  You need at least 13 weeks to train for a half. \n\nYou'll start by running 3-4 days a week.  One long run, and 2-3 shorter runs.  Cross train with swimming and biking to build up endurance.\n\nHeres some links to sample training schedules for beginners.\n\nhttp://www.stlouismarathon.com/event_details/TG_Half_Marathon_NOV.asp\nhttp://www.fleetfeetstl.com/LC/halfmarathontraining.pdf
895854
Lots and lots of running! That's the only way to really improve your times.  I run the mile in school.\n\nYou want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:\n\n1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.\n\n2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.\n\nIt's tough to have the commitment , but try your hardest and you willl improve.  Find some time during the week to run and MOST importantly, have fun!
403341
Your training schedule will be divided into 16 weeks.  The schedule assumes that you've been running at least 12-15 miles a week for several weeks. \nKEY : \nR: Rest day. Do no running or other strenuous physical activity.\nEZ: An easy or recovery run done at a comfortable pace.\nXT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running.\nLSD: Long, slow distance runs of 1 1/2 to 3 hours in duration. These runs may include brief breaks for walking, stretching, hydrating, and bathroom visits. Beginners often cover these runs at their goal marathon pace, or slightly slower.\n    * *RACE: Occasional racing improves your fitness, and accustoms you to the realities of race day. Choose a race which will work on your footspeed and turnover--most likely a 5K or 10K.\n\nWeek 1 - 15 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 4-EZ R/XT 4-EZ R 4-EZ R/XT\n\nWeek 2 - 16 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 4-EZ R/XT 4-EZ R 5EZ R/XT\n\nWeek 3 - 18 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ R/XT 4-EZ R 6-EZ R/XT\n\nWeek 4 - 15 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 3-EZ R/XT 3-EZ 3-EZ 3-EZ R/XT\n\nWeek 5 - 22 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ 3-EZ 4-EZ R 7-EZ R/XT\n\nWeek 6 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ 2-EZ 6-EZ R 8-EZ R/XT\n\nWeek 7 - 26mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 6-EZ R/XT 4-EZ 3-EZ R 10-LSD\n\nWeek 8 - 20 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR 4-EZ 4-EZ R/XT 4-EZ R 8-LSD\n\nWeek 9 - 27 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR/XT 4-EZ 7-EZ R 4-EZ R 12-LSD\n\nWeek 10 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR/XT R/XT 7-EZ 3-EZ 4-EZ R 10-LSD\n\nWeek 11 - 26 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR R/XT 7-EZ R/XT 3-EZ R 16-LSD\n\nWeek 12 - 11 mi (plus race)\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR R/XT 3-EZ 8-EZ R R RACE*\n\nWeek 13 - 32 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR 5-EZ 3-EZ R/XT 4-EZ R 20-LSD\n\nWeek 14 - 28 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 8-EZ R 4-EZ R 13-LSD R\n\nWeek 15 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ R 4-EZ 3-EZ 9-LSD R\n\nWeek 16 - 13 MILES (39 WITH MARATHON)\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 3-EZ R 5-EZ 2-EZ R 26.2-RACE\n\nHope you find this helpful.
663980
It depends how fit you already are!\n\nIf you are not fit you need to allow at least 12 weeks training  time prior to competing.\n\nIn the first 2 weeks you should run 4 times a week then go to 5 times a week for for remainder of time - do not run 7 days a week - have two days off - one in the middle and one at end of week to blob and relax.\n\nIf you can monitor your pulse rate try to run at a level where you pulse is in the range  of 135 to 160 - less is too slow a pace and more is too fast a pace.\n\nIn your first week try to run 1 miles - 3 miles - 1 miles - 4 miles.\n\nIn week 2  try 2 miles - 4 miles - 2 miles - 4 miles - 5 miles.\n\nEach week therafter try and add 1 mile to each run so by week 11 you will run - 11 miles - 13 miles - 11 miles - 13 miles - 14 miles.\n\n\nAssuming you will compete at the end of week 12 - then in week 12 run 14 miles - 10 miles then nothing for the rest of the week until day of competition.
230419
i think you should start off and biking twice the many miles you used to run. Then, slowly add like 1 mile per two days or something
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.
897986
dont worry about blocks theyll teach you during the season. stretch alot. relenghten your strtide. Also go on a 6 day running program alternating from long distance to speed. long distacne between 3-6 miles for short distance and for 2 mile track runner 7-9 miles. Speed being 1/4 or 1/8 mile sprints or even 200 meter sprints. do the speed work repeateively with a few minutes of break. As you get into better shape add more intervals, less resting time, and faster pace. Every once in a while run your event as fast as possible and or try to pace through it. FInd a good working pace. Also gain good nutrition and stretch which is by far the most important. If you can lengthen your stride, being in shape will come back and then youll have an exponential imporvement.
803009
yes- that is quite a good idea. you can alsoe try warming up for the first 5 minutes. then you can start pacing yourself in the next 5 mins. run flat out for the next 5 mins. then stand up while running fast for the next 5... then do your intervals as you please. good luck.\n\ndnt forget to stretch b4 and after- so that you'll wont be prone to accidents.
103127
1. Get your hands on one of Jeff Galloway's books. He has a very sane approach to running.  You can probably find one or more of them at your local library.\n\n2. Find a local running club. They either have a program to help you, or can point you to some place that does. It's also easier if you have someone to run with.\n\n3. Ignore about 90% of what you read here.\n\nhttp://www.amazon.com/gp/product/0936070277/103-7968513-0327010\nhttp://www.amazon.com/gp/product/0936070250/103-7968513-0327010\nhttp://www.amazon.com/gp/product/0964718731/103-7968513-0327010\nhttp://www.amazon.com/gp/product/1841261661/103-7968513-0327010
706551
I know what you are talking about, You need to do some jogging on your days off...3 days a week..for 30minutes..run for a few minutes..then walk, and so on!
275324
Well as you may know, you have to train probly 5-6 times a week. Cutting 19 seconds off your time is going to take some time and patience. You should do a few runs of 4-5 miles, a long run of about 6-7 miles, and a few track workouts each week. Examples of track workouts could be 8-10 400m runs, 15 200m runs, or possibly 6 or 7 800m runs. If you do 400m, try to do them at about 75 seconds each, 2-3 minute rest. 200m should probly be around 30-33 seconds and 800m around 2:20-2:25. Change your track workout each week, like do 400's one week and maybe 800's the next. Hope that helped!!
649548
why dont you run?  2 miles isint that far, should take like 20-min max.
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.
542162
a your just going to have 2 start drinking more WATER and exercising i recommend 3-5 days a week of running or cycling or aerobics for 30-60 minutes\n3-5 days a week of weight bearing activities..... lifting weights or something\nand stretching\nand eating less Junk