The Next Step for New Runners: How to Get Faster and Run Farther

Recently. we discussed what you need to start a running program. So now maybe you graduated from your couch to 5k program. Or you followed my 12 week Run a 5k plan. You can run at least 3.1 miles. Maybe, if you found a real race you’ve run an actual 5k. Now what? Are you ready to take the next step for new runners?

So, what is the next step for new runners? For many new runners, that first 5k was all about finishing. For others, it may have been to establish a regular running routine. What comes next is up to you. And there is no wrong answer!

Some runners may discover they no longer want to run. That’s probably not you though, since you’re reading this article, right? Others would love to advance. They’d like to run faster. Or longer. Here are some tips to do both.

Still not sure if running is for you? Here are some tips to help you learn to love running

How to Take the Next Step for New Runners

Many new runners will head out and run the same distance on the same route at the same speed day after day. While it’s good that you’re running, in order to take that next step for new runners you’ll need to make some changes.

So you've taken the first step, run your first 5k. Are you thinking about your next step? Do you want to get faster? Run farther? Here are some tips to help you do both. #running #runningtipsClick To Tweet

Start with Some Variety

Successful runners add variety to their running program. Not only will that help you improve your running, but it will also help head off boredom and possibly even injury. Try mixing it up a little bit. Instead of running (for example) the same three miles every day, try this:

Monday: Run 3 miles easy
Tuesday: Rest Day (or cross-train)
Wednesday: Fartlek workout. While that word makes even seasoned runners giggle, it simply means ‘speed play‘ in Swedish. A fartlek workout can consist of a warmup, followed by picking up the pace for a minute (6-7 out of 10 effort), then slowing down to recover for a minute. Repeat a few times, then finish up your run at an easy pace. That’s just an example, but it shows how to make a change to your program which will also help your run faster.
Thursday: Run 2 miles easy
Friday: Cross Train
Saturday: Long run. Depending on your current fitness level, run from 4-6 miles at an easy pace. If you’re currently running three miles, for example, run four miles on Saturday and gradually increase your distance each week.
Sunday: Rest Day

Note: This is just an example of how to add variety to your running program. Everyone is different and much depends on your current fitness level. Check with a coach who can help you create a personalized running program.

Add Some Speed

If one of your goals is to get faster, the next step for new runners is to add some speed work to your program. In short, in order to run faster you need to train to run faster. Now that doesn’t mean going out every day and pushing yourself until you can’t breathe. It means that one day a week you can do a workout that is designed to help you run faster. As you advance, you can add a second day, but not more than that.

There are different types of speed work. Which type of workout you do depends upon your goals. The fartlek workout (or variations) mentioned above is a great introduction to speed for those who are taking that next step for new runners. Other types of workouts include Lactate Threshold (LT) workouts and V0₂ Max workouts. 

In a nutshell, a Lactate Threshold workout is 2-4 miles run at a pace you can sustain for about an hour. I’ve used the term comfortably hard to describe the effort, basically a 6-7 on a scale of 10. Here’s one of my favorite LT workouts. They’re great for runners training for longer races, like half marathons, but because the pace is slower than a V0₂ Max workout they make a great introduction to speed training. You can break up that 2-4 miles into 1/2 or one-mile intervals.

A V0₂ Max workout, on the other hand, is hard, 8-9 on a scale of 10, and is perfect if you’re training for a 5k or 10k. The intervals are shorter, 400 to 800 meters, and can be done on a track if you have access.  Here’s one of my favorite V0₂ Max workouts.

Stir in Some Distance

Again, because variety is good, adding a longer run once a week can really help you take the next step as a new runner. How long? Well, that depends on your goals. If you are training for another 5k, your long run may be about five or six miles. If you’re eying a half marathon, on the other hand, you will want to build your long run up to at least 10 miles or even a little more.

Long runs should be done slowly, slower than your regular running pace. And you should build the mileage up gradually, adding a mile or two each week. And as that mileage gets higher, it’s a good idea to cut it back every three or four weeks, just to give your body a rest from all the hard work.

Rest Up

Don’t forget that rest and recovery are important aspects of your training. You don’t need to run every day in order to improve. In fact, that would be a mistake, likely leading to overtraining and injury.

Running three to five days a week works best for most runners, especially when you’re just taking that next step. Cross-training, like strength training, cycling, or swimming, is a great alternative that will make you stronger and balance out your workouts. An active rest day is also important. Instead of training, take a walk, get active with your kids, or simply rest.

Don’t Go It Alone

Finally, if you’re fairly new to running, all of this information might seem overwhelming. The good news is that you don’t have to go it alone! There are a lot of resources out there that can help you take the next step as a new runner.

You can check out running clubs in your area. Many provide group coaching (and they’re a great way to meet new running friends). Check out the Road Runners Club of America (RRCA) or She RUNS This Town (formerly Moms RUN this Town) for a club near you.

You can also hire a running coach to get you started. Your coach can help you create goals and safely achieve them.

7 Reasons You Need a Running Coach if You Want to Be a Better Runner

 

These tips will help you take that next step for new runners. Adding variety, speed, and distance to your running program will not only help you prepare to run faster and/or longer, but they will also keep running interesting, and even help you avoid injury.

 

 

 

And Now It’s Time for the Runners’ Roundup!

 

Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running! Click To Tweet

 

 

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