What's they key to increasing your endurance as regards to running. I've set myself a goal of being able to run 5 miles at each workout by June. I just going to extend my running time each time I work out. Any tips?

The rule you must remember is not to increase your weekly volume by more than 10% each week. Take at least one day off each week (Sabbath is just for things like this )On the schedule I've sent you, just slide the week over so that Saturday is your rest day.

Mix up your distances. Don't run the same stuff every day. Try to have one day where you run short fast stuff (commonly called intervals). Since 10K (6.2 miles) is slightly longer than 5 miles. I've provided a link for a basic training program that you can modify based on your needs and time constraints:

http://www.halhigdon.com/10ktraining/10knovice.htm

Feel free to post your workouts and ask questions. I've coached a few people for different distances. I have a few for you. Feel free to answer if you wish and/or send them privately via pm's.

How long have you been running?
How old are you?
What's your ht. and wt.
What shoes are you training in?
What kind of surfaces do you run on?
What is your present training schedule like?

Coach Alex

ALEX

about the group picture was this a running club???

dgrimm60

No, not a club but one of the 1st 12 Nike "Super-Users" in July '08. We were major users, players, runners and challenge creators for the new Nikeplus system and the brand new Nikeplus web site that came out that summer. They invited us, flew us over and gave us approximately $2000 worth of free goods. Plus we got to meet some world famous Nike sponsored runners. All of us knew each other virtually through their web site and got to meet each other in "real" life.

ALEX

WELL now I know

dgrimm60

Last good walk I had was Wednesday, but I still got over 8600 steps in yesterday.

My exercise varies. Some cardio, some strength work.

Want to join a great fitness, weight loss and motivational group? Come join the Church on Saturday (Seventh Day Adventist or SDA) Spark Team at SparkPeople.com:

http://www.sparkpeople.com/myspark/groups_individual.asp

I joined Spark 1/5/2009. I'm 50 pounds lighter than I was the beginning of last year.

Thanks pindoc. I just joined. Looks like a nice site with lots of helpful tools.

Alex (Alex48)

I had heard of Sparks though a Curves group I belong to so joined Sparks today, with your encouragement. how do you join your group?? or do you just log on and start posting??. I do the Curves thing three times at week and walk 2 to 3 miles a day. It is so much easier to do my exercise at Curves than having to do it alone at home. I just did not do it at home but the fun of getting together with others with similar goals makes it a lot more fun and some thing to look forward to each day.

For iPhone/iTouch users:

There are some great apps you can get that will help you and provide the necessary motivation to work out more:

1) 100 Pushups ($1.99)
2) 200 Sit-ups ($1.99)
3) SquatFu (.99)

They provide daily programs/schedules to follow , plot your progress and adapt to your ability. The "SquatFu" app is very cool since you put your iPhone/iTouch in your pocket and its motion sensor detects whether you've used the correct form or not and audibly counts your reps! You can connect to Facebook and post your results and/or challenge your friends. I think the cheapest one is the best. Doing squats is probably the best exercise that combines endurace and leg strength.

Alex (got an "A" on my trial test )

Long distance running is the worst exercise that anyone can do. It shrinks the heart and lungs, and does nothing to lower bodyfat or build muscle tissue. Walkers have my respect. It is a good exercise for your entire body. BTW, here's what I did on my last birthday:
http://www.youtube.com/watch?v=zGG8GKiBbG4&fmt=18