[cherylmn]

Hi runners,

Which is the better goal in your mind, time/distance or speed? I felt GREAT for having jogged almost 41 minutes outside this morning. I was not winded, and felt like I could have gone quite a bit longer but was simply out of time.

Once I charted my course on mapmyrun.com, I was really disappointed by my time. I felt slow, so I expected a hit to speed, but I was REALLY slow. I have been hovering around a 10 minute mile & the furthest I've ever gone is 2.7 miles. Today I went 3.7 miles, but my time was an 11.1 minute mile!!

I am so completely new to anything running/jogging related. Now that I've been doing it consistently for a couple of months, I'm wondering what the right goals are for me to set. My main goal is health benefits - I do not anticipate ever racing or wanting to be competitive. Having said that, I am a little sheepish about my pace...

Your thoughts? Should I shorten my duration & pick back up my pace? Or is it some combination?

Thanks.
Cheryl

[JamieJo]

Congratulations on being able to run so far!!! My advise would be to do some sprints within your run. Run as fast as you can to that next pole or end of that road, then just slow down your pace to your comfortable pace. When you have your breath back, do it again...to that next sign or end of that street. Before you know it your pace for your entire run will pick up! Good luck!

[JustBeckyV]

I do sprints as well to improve my speed. Also distances does help for endurance. I read a book by runnersworld for women that talks about being a runner or jogger - if you want get out there and long for the run you are a runner no matter how fast you are going. I have been running for at least 6 months now and I only average an 11.5 minute mile. Slow or not I am out there moving. For me it's not overly important to be fast but to just be doing it lol

[ennay]

Do not worry about speed. 95% of speed improvement is related to endurance, not speedwork. Running too fast too often actually slows you down in the long run and makes you more injury prone.

Run more. Run consistently. Run Slow.

"Go farther to run faster Go slower to go farther. "

or "Run lots, mostly easy, SOMETIMES hard"

Once a week or so pick a day where you go faster (either continuously faster, or in intervals). Other than that stick to easy and go for time/distance. There is little benefit and more risk by doing speedwork too frequently. If you get to the point where you are consistently running 5 days a week then there is probably room for up to 2 speed sessions.