Expert: Rick Karboviak, CSCS - 4/25/2009

Question
Hello,

I am new to running. I started running almost 3 months ago to become more fit and in shape. My current exercise routine is running on the treadmill for 45-50min 3 times a week. My problem is, is that I cannot seem to run for more than 3-4 min going 4.5 mph without becoming completely exhausted. How can I increase my endurance so that I can run for longer periods of time?

Answer
My suggestion is to try some interval training, instead of the traditional "slow & steady" method of increasing endurance.  Interval training methods can help your body develop higher levels of endurance because of the fluctuations in high & low intensity within the workout.  You end up working all 'ends of the spectrum' with an interval training type of workout.  I have a free guide that lays out a long-term structure to interval training programs. It is found at http://asapworkouts.com/pmplan.pdf

I also have another article on a certain type of interval training called Tabata training, found at http://asapworkouts.com/turbo.pdf
That explains a bit more on why interval training is ideal in developing all aspects of endurance.

I hope this helps you well,
Rick Karboviak