Training & Nutrition - Question about running

Ive recently started to run on the treadmill. Let me tell you...what a workout it is to run on a treadmill. Never in my life have i ever ran more than 10 ft. Now im doing 2-3 miles a day.

Now to my question(s).....

1. How often should i amp up my workouts. Right now i do a 3-5 mintue 3.5 mph warm up. THen i increase it to 5.6mph-5.7mph run for 25 minutes and end it up a 2 min cool down. Ive been running for 3 weeks now. Ive started it off with a 25min 5.0mph-5.2mph run. Ive since increased the speed. What is the recommend routine? Im slowly increasing the speed by .1mph each week. I usually run a full 25mins at 5.6-5.7. Shoudl i do it in intervals and increase the speed ever 5-10 mins?

By the end ive ran for 35-45 mins depending on the day. i dont find myself doing more cardio after my run b/c im all tired out and no longer have the strength to do more. When i get my stamina up a bit more, ill had a bike ride after of before the run.

You should increase your workouts by a factor of 10%. Not sure in what kind of time frame. Just listen to your body.

Anyway, keep it up, just don't got too fast too soon.

I was int he same boat as you about 4 years ago... I just found that if I amped up my time about 5 minutes every week or so.. I got up to about an hour of running... which wsa plenty for me... usually about once a week I ran intervals.. I'd go from 5.5 mph up to about 8 mph for 1/4 mile, then back down for a 1/2 mile, then back up to 8 or 8.5.. depending on how my body felt.. usually after 3 or 4 of these intervals I was hurtin' good... but I felt it did increase my lung capacity, and I did get a bit faster... I got to the point of of doing 7 minute miles.. which for me was great.. even in High school I could barely make it under 10... my problem was always pacing myself... I'd tear ass the first half mile, and do that in about 3 minutes or so, then lose all steam and end up having to walk the rest

go to
runnin' (http://www.halhigdon.com)

he has some nice free programs and explains intervals, fartleks etc.

I agree with Portent. In the fitness industry, they say increase your physical activity by no more than 10% per week. So, if you're running 5 miles the first week and you want to increase your mileage, the next week, you can go 5.5 miles (a 10% increase from the week before).

Does that make sense?

Koffee