What is the best strategy to build up running endurance?

I am learning to run. I want to run! However, my personal best time is only 5 minutes at 5.5 mph. How can I increase endurance? Obviously the answer is to "keep doing it", but am I better off training at a faster walk or a higher incline while on the treadmill to increase my endurance? Or, is there some other way?

I have been doing HIIT training for several months, and it is going well. I do sprints at 8.3 mph (or so) for 30 seconds, then a 90 second cooldown period. The number of reps varies, anywhere from 4-8 depending on time constraints, other training that day, etc.

I'm sure that part of the problem is that I am still fat...just under 200 lbs. Running has been a good fat burner for me, and I'd like to do more of it. I'd like to think that I could enter a competition someday, but not if I can't run more!!!

read the first 3-4 pages of my current journal and it will at least give you someting to work on....

10/20's are great.

FF

A) Read up on running form, live it. Run for flow, not for speed.
B) Run until you can't, walk, run until you can't, walk, run until you can't, walk. At a RPE (rate of perceived exertion, google it) of 3.

Eventually, you will not need to walk. Do not run more than 3 times a week, on alternating days. So, Mon, Thurs, Sun for example.

OK, FF, did that. Here's what you wrote in the beginning of your journal with Der.

So- tonight....
W.U. <warm up
RPE 2-3 for 2 min.
RPE 1 (walk) for 1 min

main: <main workout portion

RPE 5-6 / 2-3 of 20/10's
(a firm run) long strides for 20 right side steps (this is not a sprint, just a nice long stride, fast enough to feel wind) (20 is alot, if you can't make that, no biggie) when you count steps, you wll also have a tendency to hammer that foot down- DON'T- no ground pound.
then RPE 2-3 10 right side strides

try to do 3 sets,, walk in between if needed
********
I am going to do the above tonight...below is the rest of what you wrote. After tonight, I'll look at this again once I have an idea of how this breaks down into minutes. I'm including the rest for posterity within a thread called Running 101.
********
We are not setting PR's. WE are opening veins, breathing, and loosening up your ankles.

then come back and tell all about the experience. OH, and ask me what to think about when you get bored... LOL!


GOOD beginners run program to build initial base.

Mon- test
continuous run at RPE 3-5, go out and time yourself for 3 attempts.

Tues- intervals, tempo
RPE 2-3 3 minutes w.u.
rpe 5-6 10/20's 3 sets
rpe 6-7 10/20 1 set
rpe 3-5 = 1 full minute, or 100 right sides
rpe 2-3 3 min (let it hurt some- this is training) cool down-- legs will fel like hey are swelling probably
*stretch well after this workout

Wed - off

Thur - build / decline, pace control
RPE 2-3 3 minutes w.u.
RPE 2 (10 left) RPE 3 (10 right) RPE 4 (10 left) up to RPE 6-7 (control) do not allow yourself to get pumped up and hammer your body on these. it will happen as you gain momentum... CONTROL is what we are training.

walk and totally catch breath

next exercise
start out RPE 2-3 for one full minute
jump to RPE 7 for 20-30 strides, then drop down (slow decline, show control)
RPE 6 for (10 left) RPE 5 (10 right) and on down.
""handle your breathing! breathing is the controller of pace, but ou will learn... do these the best you can.... and laugh and enjoy! it is hard enogh without trying to be perfect. ""

Friday
30 minutes FOCUSED DEDICATED TO STRETCHING LEGGS COMPLETELY OUT

Sat - find play that includes running, start stop type of stuff, or go out and do 15 minutes worth of wind sprints, chase your kid, use your fancy legs.

Sun... OFF

Monday - test and report lengths of time.

**********
Focus, I'm not sure how to run "till I can't" at an RPE of 3. By the time I give up and quit, I am at a 10 with a HR of 180! Do I stop when I feel i'm at a moderate level? RPE 3 doesn't last very long for me, I guess is what I'm saying...

SO- do this GG-

So- tonight....
W.U. <warm up
RPE 2-3 for 2 min.
RPE 1 (walk) for 1 min

main: <main workout portion

RPE 5-6 / 2-3 of 20/10's
(a firm run) long strides for 20 right side steps (this is not a sprint, just a nice long stride, fast enough to feel wind) (20 is alot, if you can't make that, no biggie) when you count steps, you wll also have a tendency to hammer that foot down- DON'T- no ground pound.
then RPE 2-3 10 right side strides

try to do 3 sets,, walk in between if needed





you can do that. It is written so you can do it. SOOOOOOOO

stop talking and break a sweat! see me all mean and in yer face!

Of course you can set your sights on some sort of running competition. Anyone can but it requires some patience! My husband started like you. He actually USED to run, and I caught the running bug from him when we were dating (13 years ago!) but he has since gotten wayyy out of running shape and until very recently couldn't do more than 3 consecutive running minutes without walking.

What we did was find a plan on runnersworld.com (higly recommend browsing through that site) that is actually called "the couch potato to 5K plan" haha. He is now up to running 5-6 minutes at a time and walking 30sec-60sec between and repeating 8-10 times. He runs 5 days a week with 2 rest or cross train days. His goal by the end of this month is to be running a mile, walking 30 sec, run another mile, walk 30 sec. By the end of next month he'd like to be running 3 miles continuously and enter a 5K. His ultimate goal by may is a half marathon at his goal weight. Baby steps for everyone-thats how you reach those big goals!

You could start by running a short distance, as much as you can handle and still carry on a conversation. Try running and when you're tired, walk, then run again. Also, get a good pair of running shoes.

Actually, I went from running 3/4 of a mile when I was beginning, then to 3 miles in a matter of 5 weeks, with the help of my trainer. If you like, you could look for some training programs that would suit you best.

Good Luck!

Sandy

This is a good book for you