I have recently taken up running, using the RW beginners' schedule. I completed that about two months ago and since then I've been running a 3 mile route about 4 times a week. I would like to increase this but cannot get past the 3 mile mark - I am literally ready to collapse and feel like I can't go an inch further!
Is this a psychological (read: laziness) thing - once I get to the traffic lights that mark the end of my run I automatically switch off?
Also - I would like to incorporate some interval training. Could this be done with a stopwatch on my regular route, maybe once a week or so?
Hi Pogie, well done for getting out there! You've done really well to get to the 3 mile mark but you will be able to go further. Don't forget - even Paula had to start somewhere.
There are several things you could try. How about varying your route a bit so that you don't have that mental block to overcome? Just doing your current route backwards (no, don't actually run backwards, silly ) could help, but I'm sure there are other routes to be explored. That will also stave off boredom - one of the best things about running is exploring new places!
The other thing is to try a run/walk program, even if it's just to get you past the 3 mile mark - say run10/walk2 right from the start and that should eneable you to go further.
Yes, you can do some intervals on your regular route - but be careful that you don't overdo things by adding both speed and distance in the same week at the start.
Thanks Slugsta for the tips. I am loathe to run/walk/run as my legs tend to turn to lead but probably just need to get used to it. I'll try it out to see if I can go a bit further!
Hi Pogie, you're maybe just going a little too quickly - If you feel ready to collapse after 3 miles, but have been doing that quite regularly, slow down a bit on say 1 run per week and gradually increase the distance of that run. You need to go slower to go longer!
Basically you need to go slower. Don't even think about doing intervals until you master running slowly. By the end of your slow run, you should feel like you could turn 'round and do it all again.
Once you know how to run slow, then you can try running fast
Well done for getting out there and doing it!
I agree with chocolate Moose about slowing down. The slower I run the further I can go.
How about entering a 10k race in about 7 -8 weeks time and build up slowly.
People have already said this but I just thought I would share that when I first started running I only did 3 miles tops for a good couple of years - didnt really think about it at the time - anyhow once I got into racing and wanted to do more initially I used to walk a bit extra and then turn round and run back. I also adopted a "just add a few more steps" mental challenge so naturally I started to go a little bit further each time.. you soon want to.. and walk/run is a useful tool to extend upwards I found - once you walk/run the longer distance I found myself having to run it all fairly quickly
Thank you all so much for the advice.
I went out earlier and made a point of going slower. I felt like I had loads of puff left in me after 3 miles and even managed to run on a bit further! Google maps tells me I did 3.4 miles - wohoo!
I think I will carry on with my faster 3 milers during the week and work at upping my distance over a longer run on Sundays.
Thanks again guys!
Now enter a 10k
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