Building endurance

Question
I have been running on a treadmill 2-3 days a week for about a year. I can't seem to make it 2 miles. I would like to train for a 5k in November. What are your recommendations for building my endurance? Also, if I miss the gym for a week or so I can't seem to run where I left off. Its like I'm always starting over. Any advise?

Answer
Hi, Shannon

I'm not sure why you can't make it to 2 miles on the treadmill, but it's not a piece of equipment I use for running unless I have to.

Since you would like to train for a 5k, the first thing to do is actually sign up.  That way you're committed.

As for the endurance part, there are a number of different online programs that can teach you how to run your first 5k, but you really just need to run further.

I would run 3 days per week on a course outside that you can measure the distance of.  So if you know that point A to point B is 2 miles, that's great.  That way, you're off the treadmill and outside training more like your 5k is going to be.

Make sure you can run/walk for 30 minutes.  If you can't do that yet, get to that point first.

After that, add only 10% to your weekly mileage each week to avoid injury.  At a point a few weeks before the 5k, you are going to want to have a run longer than 3.1 miles.  This increases your endurance and lessens the likelihood of you running out of energy right at the finish line.

So, if you run 10 miles in one week, then the next week, you will only add 1 mile to your weekly total.  This may seem the slow way to do it, but it's the safest way.

Also remember that there is no rule that says you have to run the entire time.  You may want to decide in advance to talk a walk break at every mile, or every water station, or every 15 minutes.  This way, you be able to give your body a little rest before your body forces you to give it a rest.

I hope that helps and made sense.  Good luck.  Let me know if I can be of more help.