Hi looking for advice,down to do a 5mile run end of march 2012,am ok walking long distance eg half marathon,can run 1.5 miles,albeit,not very fast,av pace 12.30min,can anyone give me an idea how often,and how much i should increase my weekly mileage by,i was intending to increase it by .25m a week,also do i need to do any speed work ?.Thanks

THAT SHOULD READ  1/4 MILE A WEEK ,NOT 25M :-)  

Hi Phil, firstly get used to running distance and increasing each week by a quarter of a mile seems sensible as a starter. Don't worry about speed at the moment just get used to regular running and build up to say 3 times a week. My first 6 months of running was building up to runs of 4 miles and doing this 3 times each week, and once I was comfortable with that then I started to gradually increase the pace.

There is something nearly every runner encounters which is the first ten minutes of any run you will be panting for breath after which the body has absorbed enough oxygen and you find a regular breathing pattern emerges, some call this the toxic ten, appreciate and get over this then you will find it much easier.

I'm now over two years into running and putting in over 40 miles per week, running 6 out of the 7 days and completed this year 31 races from 5k in sub 20 minutes to half marathons in 1:38 so it can be done, just take it easy, put the basework mileage in and then incorporate speedwork.

Oh and by the way I'll get it in before Dave Johnson does, try out a parkrun if there is one nearby, always at 9am every Saturday and caters for all abilities.

Thanks for your input,have signed up to local park run,however feel as tho i should be ruuning 5k before attempting to do a park run??.Found a local hill which is 1.2 miles to top and back again,should i push myself to run this,or walk/run it?.

Hi Phil, parkruns attract all ages and abilities and there are no age limits we have 7 year olds to 80 year olds and those inbetween, some run the full  course, some run/walk, some with dogs, some with pushchairs so don't be afraid of what you can/can't do, just go for it you will be surprised how well you do.

Thanks Derek,will give it a go.

Im with Derek... build slowly and youll find that with the endurance building your fitness and stamina will too, this will lead to quicker pace and times! Good luck

Derek's been doing my parkrun evangelising for me... kerching!

Someone had to Dave, you've gone a bit quiet and I need the cash for xmas.