Running To Build Endurance

by Stephen
(Ireland)

To build my endurance so that I could run long distances I am using the following system:

Week 1
Walk for 2 hours at a fast pace every day.

Week 2
Walk for 1 hour 40 minutes and then jog for 20 minutes every day.

Week 3
Walk for 1 hour 20 minutes and then jog for 40 minutes every day.

Week 4
Walk for 1 hour and then jog for one hour every day.

Week 5
Walk for 1 hour and then jog for 40 minutes and then sprint/ jog at an increased speed for the remaining 20 minutes.

This is as far as I have gotten so far in this regime but it seems to be working very well and my endurance has increased a lot.

Stephen

Note from Dr. Dan

Stephen,

Sounds like a very simple but workable program.

There was a fitnessprogram that was popular some years ago, in a book called the Royal Canadian Air Force Exercise Plans for Physical Fitness. And they had a saying in that book which was, "Walking is a 'best exercise.' "

And that's very true. There are a lot of people who would cure their obesity, high blood pressure, anxiety and even depression and diabetes if they would get out and walk.

Even those who do walk usually underestimate the ideal distance. Usually five minutes to the corner and back won't do it. But walking and running two hours a day like you suggest would work miracles.

Dr. Dan