help a running newbie....

[Amethyst]

I would like to start running. Currently, I can only make it about 20 or 25 minutes at a 5 to 7 mile per hour pace. Any tips on how to up my endurance and/or speed? I would love to be able to do a 5k someday but I am starting small right now....I just would like to be able to do a mile in under 10 minutes.
I have good shoes and a safe place to run.
Thanks

[Autumn Leaves]

I am a newbie too!
I started off walking, walking, and doing more walking. And it helped build me up! then I did some walking mixed with light jogging. now I mix it with light running & walking.

There is a great site that is bunches of help: http://www.coolrunning.com/engine/2/2_3/181.shtml
They even have a runner's form too.

Right now I am understanding the improtants of eating well enough to run, it changes everything!

Good Luck!
:hi:

[markc7]

I would suggest checking out www.coolrunning.com, which has tons of info for newbies. They also have a great beginner runner (http://www.coolrunning.com/engine/2/2_3/181.shtml) plan that lots of people have has success with. They also have forums similar to this one that offer great support, especially the newbies one.

It's important not do to too much too soon. It sounds like you're running a couple miles at a time, but you want to be careful not to increase the pace or distance too fast. The general rule is to increase distance by no more than 10% per week. So if you're running 4 times per week for a total of 10 miles, then maybe add one mile to one or two of those runs for each of the next couple of weeks.

Good luck, and be sure to let us know how it goes!

[girl2beaver]

I'm also a new runner. I'm starting cross country in the fall, so over the summer I will be training. The coach said that at first, it's best to focus on TIME, not speed or distance. He said that for the first week of training, I should run 15 minutes a day, and gradually work up to running 45-55 minutes at a time.

[cakeies]

I just started running for the first time in years a few months ago..i was making great progress , but had to stop because i got bronchitis.
after a few weeks off I started again today. My goal is a 5K by the fall. I did some looking around and it looks like i should be able to make it.
the "couch to 5k" running plan on coolrunning.com makes it seem like less of an overwhelming task.