how do i increase my joggin on treadmill

Discussion in 'Fitness Health and Exercise' started by Sam1309, 25 January 2010 Social URL.

  1. Sam1309

    Sam1309 Silver Member

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    hey all

    atm i am doing

    2 mins walking
    3 jogging
    2 mins walking
    3 jogging

    3mins walking
    2 jogging
    3mins walking
    2 jogging

    i want to be able to slowly build up my fitness (so i dont wanna callopse after 20mins)

    whats the best way to do this
     
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  3. pumpkin2008

    pumpkin2008 Full Member

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    4 mins walking warm up
    3 min jogging
    1 min walking
    3 jogging

    1mins walking
    2 jogging
    1mins walking
    2 jogging

    Just build it up slowly and decrease your walking time. If you find this too tough even do {1m J : 1m W} for a week, then {2m J : 1m W} and every week increase your J by even 30seconds, the start decressing you W time, you'll be running before you know it!
    This worked for me before, but I'm lacking the motivation to get back to it! If you have any spare please send some my way lol! Good luck x
     
  4. Sam1309

    Sam1309 Silver Member

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    i started a new diet and found loads of energy
     
  5. mini_mim

    mini_mim Full Member

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    I'm using the Couch to 5k app on my iPhone, but you can also just get the details online, can't remember the website but try googling 'Couch to 5k' - it's supposed to get you from nothing to running 5k in 9 weeks... I'm only in week 1 though so let's see if it works!
     
  6. KookieDoh

    KookieDoh Ugly duckling going Swan.

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    It may be worth investing in a copy of Zest magazines' Running made easy. In it, you will find tips and advice as well as charts and training plans to get slowly up to doing anything from a 5k run to a full marathon. I swear by it, it's the best guide out there.

     
  7. IrishMum

    IrishMum A little of everything!

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    I'd second the C25K programme. You'd already be fit for weeks 1-2 of it, and it aims to get couch potatoes running 5k in 9wks. You can download free podcasts that talk you through each session.
    From then you could follow a 10k training programme that'll slowly build up your stamina. HTH?
     
  8. Sam1309

    Sam1309 Silver Member

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    think i will try it, but heard the music on it is a bit wick
     
  9. Lisamac30

    Lisamac30 Full Member

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    I started in Oct only being able to run 3 mins max on the treadmill, and each time I went to the gym I added a min or two depending how good I was feeling about it. When I got to bigger mile stones like 5, 10, 15 mins I stayed with that for a week or so or until I felt comfortable, then I would push for another couple mins, when I got to about 15 mins I then started upping the time in 5's....im now running 5k in 30 mins!

    Good tips about the magazine and c25k programme...i'll definately be having a peek at those too!
     
  10. IrishMum

    IrishMum A little of everything!

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    Well, it depends on your taste- it's not mine personally (;)) but the tempo is great for keeping your pace, and he tells you when to run/walk without having to faff around with a stopwatch?
     
  11. Sam1309

    Sam1309 Silver Member

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    well i've downloaded the couch to 5k podcasts and will start when my chest clears


    thanks girls
     
  12. cateka

    cateka Full Member

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    There is a 'pyramid' programme that I sometimes use in my fartlek training. This is when you run a few short sprints with recovery in between. basically 1 min jog, 1 min run, 1 min jog, 2 min run, 1 min jog, 3 min run... all the way up to five minutes then back down again 1, 2, 3, 4, 5, 4, 3, 2, 1. I'm sure you could do this walk/jog instead of jog/run.
    It works :)
     
  13. Sam1309

    Sam1309 Silver Member

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    i've tried that program before and it does work however i wanna increase my distance not my time............. as such
     
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