Can you help me with a running training schedule?

Question

The longest length I've ran was 3.1 miles in 33 minutes. I'd like to do strength training twice a week and run days that I won't be doing strength training. I'd also like a rest day on Sunday.

I heard doing intervals and long run and short run. Not sure how to make a schedule for myself...

Thanks

Answer 1

Honestly, if you have never run more than a shade over 3 miles, you don't need to worry about a training schedule yet.

I'd suggest running three days a week.

Monday - Run 2.5 miles as quickly as possible

Wednesday - Run 3 miles at a half-difficult pace

Friday/Saturday - Run a four mile slow-paced run.  Get used to mental gulf of going out for over 40 minutes in one shot.  This is a mental run that just proves to you you can run more then 3 miles.

After the 2.5 mile run gets boring, make it a 3 miler.  Run 2 3-mile runs and one 4 mile run.  that should be good for the cardio side of things.

have fun!

Answer 2

Good you kind of got it.

I do:

1 tempo (steady but fast intervals) (short rest like 10-15 sec to get a drink)

1 interval day (speed intervals long rest but fast) (Warm up and cool down)

2 long easy runs (Monday longer) (Thursday kinda long)

1 easy run (Friday)

Race day (saturday) (try your hardest) (just run a mile and then moveup to a five kilo race)

Do this it works

I would print this out I have read my books and I am an experienced runner.