20 Mar '13, 11pm

BEGINNERS: If you think your start-running plan is too conservative, read this

The general rule of thumb for increasing mileage is 10 percent a week, so when just starting out and mileage is very low, yes, it does feel slow; however, better to build slowly than too rapidly. Realize that the effects of workouts are cumulative, so while Week 1 may feel too easy, by the end of Week 3, when muscles are experiencing the effects of training, the plan may not be too conservative at all. As you proceed, if you are not at all fatigued after the workouts, and/or you experience no muscle soreness a day or two later, then try increasing the distance or time of the workouts by applying the 10 percent rule. Another adaptation you could make is to convert some of the walking to running for a more advanced version.

Full article: http://www.runnersworld.com/beginners/beginner-training-p...

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