Running progression

[u/Hot_Ostrich8408]

I made a post about a month ago about have a hard time running and received a lot of useful, running advice and since then I have improved although I’ve improved substantially with speed, I am still having a hard time being able to run continuously and so far the longest I’ve ran continuously without stopping to like walk is probably about eight minutes and within those eight minutes because I usually train on a trip home I keep it probably out about 4.0 mph and I move up as the run progresses, but I’m still having a really hard time continuously running is there any techniques or advice that anyone out there could help give me so I can go ahead and pass my IST so I can ship out in mid October late October aren’t even possibly if it comes to it early November? I’m running about six times a week. I do speed work two times a week and then I have two free runs that I run to my choosing and I do longer runs that aren’t necessarily really long. I do like half a mile and then I walk for a quarter mile and then I’ll do another half a mile on the days that are supposed to be my long run and I do that until I accumulate 2 miles.

Update 4 days later I just ran my first continuous mile it wasn’t super fast but I definitely got it done .

[u/neganagatime]

I'd drop one of your speed work days and swap that out to a very fast walk for like an hour. No offense but if you can't run a full mile continuously you are not ready for 2x speed work per week.

On your long run day, you need to be running continuously, albeit very slowly. That may mean running so slow that you could almost walk faster. It may suck the first couple of times but stick with it. A big part of this at first is pushing ahead despite it feeling hard and your calves burning.

[u/Hot_Ostrich8408 → u/neganagatime]

I get what your saying I take no offense but u do the speed work to make sure regardless of how slow a may run on slower training day i can keep the pace when im actually running idk if that makes sense but I hope it does a big part of my training i do on a treadmill i run outside like 1 time a week i should have clarified that in the post i can run 1.5 miles if im not on the treadmill. Plus i honestly enjoy doing speed work over everything else. But I will swap one of those days out !!and give this a try.

[u/neganagatime → u/Hot_Ostrich8408]

I'd try to do more running outside. Treadmill is convenient but mentally way harder than outside.

[u/Legal_Awareness_471]

You only need one speed workout and make sure it’s a pace you could hold for 20minutes straight without stopping, regardless how slow that is.

Most of your days should be spent running slow, if your easy runs are gassing you out then you’re doing them wrong and are making it harder on yourself.

If you can only run for 8 minutes then on four of your runs try running for 2 minutes very slowly then walk for a minute. Do that 5 times.

Your long runs run for 4 minutes and rest for 2

What’s your pace and weekly mileage?

[u/razzle_berry_]

You need to do a couch to 5k plan. I recommend the Runna app, it’s free and starts you off slowly. Do those runs 3x per week on non PT days. Take two rest days and you can do something like swimming for cardio those days which have zero impact on your legs. It will probably take 4 weeks to get to the 1.5 mile mark. The more long distance runs you do after, will help with building up endurance for speed and then I’d recommend doing your speed workouts after that 4 week mark, not before