New Runners: Improving 2 mile or 5k run time - off the couch - Coach Paul Duncan
As a military recruiter, the number one fitness question I get from recruits, and even other co-workers, is “how do I improve my running?”.
When asked this, my first question is always, “what is your current weekly mileage”? Usually the answer is either zero, or very very low.
If you are in this boat, the answer for you is that you need to start by progressing your weekly mileage. Just doing that in a systematic way, will improve your 5k or your 2 mile PT test run time dramatically, without even factoring in intervals.
Most people start out with running trying to run as fast as they can every workout, and/or adding too much volume too quickly. This is an EASY and SIMPLE to follow 12 week guide for starting to build your running. If you haven’t been running at all, you will see dramatic results just following this progression.
Do not worry about speed on these! Just cover the duration, and BE PATIENT! Doing too much too quickly will lead to burnout or injury, meaning you will have to start over!
This is a basic schedule. If you would like more individualized or advanced planning, I recommend working out using a heart rate monitor and attaining your specific zones! I would love to help. Consider looking into my coaching services.
Hope this helps. Remember, the main focus here is building up your miles and intensity by a small percentage over time.
Week 1: (base phase)
All runs are COMFORTABLE PACE, building up mileage!
Monday- 15:00
Wednesday - 15:00
Friday- 15:00
Saturday - 20:00
Week 2: (base phase)
All runs are COMFORTABLE PACE, building up mileage!
Monday- 15:00
Wednesday - 15:00
Friday- 15:00
Saturday - 25:00
Week 3: (base phase)
All runs are COMFORTABLE PACE, building up mileage!
Monday- 15:00
Wednesday - 15:00
Friday- 15:00
Saturday - 30:00
Week 4: (De-load week)
All runs are COMFORTABLE PACE, building up mileage!
Monday- 15:00
Wednesday - 15:00
Friday- 15:00
Saturday - 15:00
Week 5: (base phase)
All runs are COMFORTABLE PACE, building up mileage!
Monday- 15:00
Wednesday - 15:00
Friday- 15:00
Saturday - 30:00
Week 6: (base phase)
All runs are COMFORTABLE PACE, building up mileage!
Monday- 15:00
Wednesday - 20:00
Friday- 15:00
Saturday - 35:00
Week 7: (base phase)
All runs are COMFORTABLE PACE, building up mileage!
Monday- 20:00
Wednesday - 20:00
Friday- 15:00
Saturday - 40:00
Week 8 (De-load week)
All runs are COMFORTABLE PACE, building up mileage!
Monday- 20:00
Wednesday - 20:00
Friday- 20:00
Saturday - 20:00
Week 9:
Monday- 20:00
Wednesday - 25:00 (with 4x1:00 @ Fartlek*)
Friday- 20:00
Saturday - 40:00
*Fartlek means that you are going to run the designated duration intervals at a “strong” effort, with 1:00 of easy jogging between
Week 10:
Monday- 25:00
Wednesday - 25:00 (with 5x1:00 @ Fartlek*)
Friday- 20:00
Saturday - 45:00
*Fartlek means that you are going to run the designated duration intervals at a “strong” effort, with 1:00 of easy jogging between
Week 11:
Monday- 25:00
Wednesday - 25:00 (with 6x1:00 @ Fartlek*)
Friday- 25:00 (in second half of run, add in ONE mile at BEST effort)
Saturday - 50:00
*Fartlek means that you are going to run the designated duration intervals at a “strong” effort, with 1:00 of easy jogging between
Week 12:
Monday- 20:00
Wednesday - 25:00 (with 6x1:00 @ Fartlek*)
Friday- 10:00 shake out easy run
Saturday - 2 mile or 5k TEST
*Fartlek means that you are going to run the designated duration intervals at a “strong” effort, with 1:00 of easy jogging between
Bellow is a description of what is written above.
ABOUT THE AUTHOR:
Paul Duncan is a full time military recruiter, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. For coaching inquires, click HERE.
Paul also competes in triathlon and running events in his spare time.
70.3 PR (4:24:26)
140.6 PR – (9:51:53)
Half Marathon – (1:24:21)
Marathon – (2:57:27)
