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I just started to run, I run every other day, or I try to, I usually workout every other day, so I can do my cardio inbetween my weight training.
I have ran 10 times since I started, and I generally run about 4 kilometers. I have to slow down to a brisk walk about 3 times during each run, which isn't bad considering I used to slow down 5 to 6 times beforehand.
I am just wondering if running 4km in under 30 minutes is good, or should I go a bit further? Or do I just wait until it get easy and then lengthen the run? Also is it okay to slow down 3 times during a run? I guess over time I will physically become a better runner so that I wont slow down? Just wondering lol, I am an amateur runner, so I felt I should post here :P
Hey...
If you can do 4km, that's great. Especially if you're doing it a couple of times per week. The fact that you're decreasing the amount of times you need to slow down is also a good sign. If you can, when you feel like you need to go to a walk, try to stay on a jog, just slow right down, but keep jogging. But as I said, 4km is fine and I would suggest keep it up until you can run it quite easily without stopping at all.
If you stick to it, you'll be increasing your speed and distance in no time.
I agree with Trainer01, don't stop running, keep jogging no matter how slow. You might also want to try varying the distance you run, like do only 3km 2 days a week and 5km on the third day.
I'd get a Garmin forerunner or something similar so you can monitor your pace. 6:00 is a good benchmark to aim for, or 6:15 if 6:00 is too much at the moment. I'd run your 4km at a pace you won't need to stop at, actually. Then once a week you can try running 1km in 5m30sec, then stop and walk a km or so, and then do it again.
Whatever you decide to do, getting a GPS running device will tell you a lot about your running, and it will help you improve
What are you trying to accomplish? The fact that you are making it with less stops is good. When I started running, I never really worried about time. I would just keep going until I was too worn out to go anymore.
Even now, I throw in a speed day to shake things up. After 5-10 distance runs, I will run as fast as I can for 2-3 miles or something similar.
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