Building Up Endurance

Question
Hi,

I have just started running to get in shape and for fun, and am wondering how I can build up my endurance. I am 18 years old, and 5'2 at 125 lbs. I don't really know how hard to push myself and how much farther to go each day. I want to build myself up to being able to run 5 miles nonstop. How can I do that?

Answer
Well, the best to do is test yourself as to how far you can currently go, so you have a benchmark to set.  If its one mile or two miles, so be it, its a starting point.  Then, I would work on alternating walking & running within a workout.  These alternations in intensities will help your body build up its endurance to running a lot faster than just straight-out, slow-and-steady running.  Ironically, you don't really gain endurance that well by just pushing yourself longer & longer (and logically, that technique of longer & longer would go on for infinity).  You get better endurance gains by alternating high intensity & lower intensity periods of work within a workout, as studies have been proving right for the past decade.  You can get in shape better this way.  Over time, I can't tell you for certain when you'll hit your goal of 5 miles, but for now, just test yourself and use the walk/run alternating method.  If you need some tips to follow on this, read my free guide, the Mini-Max Method, found at http://speeddialcoach.com/minimax.pdf  I have a jump rope workout in there, but you can apply the same techniques to walking & running with the work to rest periods given.  Just run during the work periods, and walk during the rest periods given.

I hope this helps you,
Rick Karboviak