Run-Down Forums

[Guest]

A little history: I haven't been active in the past few years(about 2-3).

So far, I can jog a mile non-stop but thats about it.. Once I start walking, I can't get back to jogging.

I have to jog in short strides(8-12 in.) because whenever I increase it, I get tired within minutes.

I have yet to try the "belly breathing" because it's the first time I've heard of it.


My goal is to run 2 miles in under 18 min. I need tips on how to achieve it in 4 weeks.

[Anonymously Posted by: 'Aah-know-knee-moose']

[Dan]

Well, the obvious question is how long it currently takes you to run a mile. It's impossible to outline a plan of attack with a specific end date without knowing the starting point...

Have you actually measured your stride? A walking stride is much longer than 12 inches.

Dan

[Patrik]

Well, I was able to do that and some more in about 4 weeks. Start first week with running 45 secs, walking 30 secs. Do that for 1 mile. Try run 2 miles at a low pace, and take whatever walking breaks you need every Saturday. Also, have Sunday for rest/crosstraining. I would recommend rest.

Next week run 60 secs, walk 30.
Week 3: Run 45 walk 15
Week 4: run 60 walk 15

That should be able to do it. I can't guarantee anything, since I had been somewhat active before, but it worked out for me. Give it a shot at least =)

[training2run]

If you can only run a mile, do so several times a week, extending the distance a few strides each workout.

On other days, walk/jog for three miles. Gradually increase the amount of jogging, and gradually reduce the amount of walking. Eventually you'll be able to complete the entire three miles without walking.

From my experience, jogging or health running doesn't become really enjoyable until you surpass three miles. Mad Dog Mike www.training2run.com