I need some help with running. Please help.?

Question

i want to be able to run about 5 miles, more would be better, but 5 is good for me. Rite now im pretty slow, i can run about one mile in 10 minutes. i know thats slow, but i do have a pretty hilly course. so how fast should i increase the distance and by how much. how long should it take me to get to five miles. also any advice you have with helping my breathing while running, ill take, because i get pretty winded. thanks. 8)

Answer 1

If you are very serious about running, then you should not be able to have a conversation. If you can have a conversation while you're running, then you should run harder and faster. I have never seen you run, but I am a hill runner which means that I can win or lose on hills. You must charge the hills and don't think, "Oh, It's a big hill, I can take it easy." The downhill is to recover from that so you should be able to attack the hill.  

Answer 2

Lets see, do you run the mile in 10 minutes or in the 5 mile run your rmile average is 10 minutes?? If your doing a mile run in 10 minutes to tell you the truth thats terrible..i cant answer your question without some info such as age, gender, if your on a team, stuff like that...give as much info as possible.

Answer 3

first of all 10 minute miles are not too bad...i know people that cant even run that for more than a mile....

essentially you want to push your body little by little...i used to run 10 minute miles and could do so for a long distance...then i started pushing it on shorter distances and that improved my overall pace...

in the end there is no set rules for something like this...just push yourself when you feel good and start keeping a watch at all times so you always know how fast you are running...

also...a hilly course is great...push yourself on the hills and you will see a huge improvement on flat routes

Answer 4

I think you are off to a good start.

The rule of thumb is to increase your effort by about 10% increments.

For beginning runners I recommend they record time not distance.

You can now run 10 minutes.  Up your next run to 11 minutes.  Give that a couple of days and bump up to 13 minutes.  Over several weeks you can get up to 50 minutes continuous running.  At that point you can run on a measured course (a track or a course you map on gmap) and see what kind of time your doing.

Now that you can run 50 minutes you can begin to work on increasing your speed.  Actually you can begin almost immediately working on speed by putting little bursts into your routine.  These speed surges need only last 10 seconds to begin but when you are comfortable with a longer routine you will want your speed sessions to increase.

I wouldn't run 50 minutes every day. If you consistently run 30 minute sessions you should be able to fit a 50 minute session in once or twice a week.

Good luck.