Reader Question:

“How do I increase my endurance? I used to be able to run 10 minute miles but now I can barely complete one mile without being winded. I’d really like to increase my speed and ability to complete a 5km in a reasonable amount of time. I’m also planning on participating in another sprint triathlon in September and I’d really like to do better.”

Multiple answers here so, readers, feel free to jump in with anything I forgot!

1. Pick a local 5km race to do NOW. I’m thinking in 6 weeks you could be ready for a 5km. Pay for it.

2. Commit to a minimum of three running days per week, plus one cross training day, plus CORE and strength training work sprinkled throughout your week.

3. Challenge yourself in your workouts. Wear a heart rate monitor and determine your zones. 1 being walking to 5 equaling a full on sprint. I’d like you to do a little speed work in each workout starting with as little as 20 seconds FAST, followed by 20 seconds slow. You will also need to incorporate some hill repeats once per week at 30 seconds UP, 30 recovery. Your objective is to complete your next 5km faster than your last, therefor, you will need to step up your running accordingly. Not a lot, but, if you don’t train your body to go fast, it won’t know how.

4. Your long runs don’t need to be any longer than 3-4 miles and you work up to that many miles.

5. Take care of your body, stretch properly, and do some networking among your friends. Find the friends that will encourage you to run faster and run with them.

6. Stay positive. Visualize yourself crossing the finish line faster than your goal time. Right now, you need to come up with a GOAL time that you’d like to see on that clock. Write it down. You can also put little sticky notes around your house with the goal time. So that you are always CONSCIOUS of your goal.

7. I also recommend finding a running group in your area to run with at least once per week. This will help motivate you to run faster during training so that you can be better equipped to run with the group.

8. You need a PLAN. Runner’s World has tons of free training plans you can simply download, Matt Fitzgerald offers some pretty comprehensive running plans starting at beginner 5kms called Brain Training for Runners, and most of you know that I am partial to Al Lyman’s (Coach Al) running/triathlon plans. He offers basic running plans or beginning sprint triathlon plans for as little as $29. If you’re really commited, you could find a running coach in your area or pay an online coaching business to help you get up and running.

Finally, the most important part of all this wonderful training is that as you become fitter, you will be more confidant. Confidence= success in my book.