Training Program for Starter

rubiesarered

I'm not new to fitness but new to running (I've always hated any kind of cardio!). Circumstances/injuries mean that my training has to change and so I've been giving the running thing a go.

I still do other kinds of training so realistically can only fit in a max of 3 runs per week. I can guarantee 2 runs per week.

Is there a good beginner program? I've been using endomondo to record my distance/time etc but am looking for some kind of training to follow. I looked at the couch to 5k but I have no problems doing 4k as it is so don't really want to start from scratch. Any recommendations/suggestions?

Also, should I work to increase my speed on the length that I can comfortably do or work to run a longer distance at the speed I currently do - i.e. is it better to work on distance or speed as a newbie? I've been doing one of my weekly runs on the flat and the other on a 1km steep hill (so up and down it twice to get in my 4k).

slingerz

i reckon get more distance ins and runs with regularity. from what ive learned speed will come but only once the legs have the miles in them. Look to do 2 runs of 6k during the week at an easy pace and try get a longer run in on the weekends then at an easy pace. Once your comfortable at them try a 5k race and see how you get on. The more you get into it and the more training you do then you can focus on times through temp runs and interval runs