Where to go from here: Beginner Runners
This article had a great deal of relevance for me. I’ve been running a few months, have my first 5K on Sunday and although I’m comfortably increasing my mileage week by week (never mind the odd roadside spew!) I’m starting to wonder if there’s some science or structure that’s going to assist my progress.
The original article is here.
Where to Go from Here: Building the Miles
So you’ve been running for weeks, maybe several months, and you’ve probably noticed some major changes. Your heart and leg muscles are stronger. Your body has gotten better at moving oxygen to your muscles and taking away the waste products they pump out as you run.
It gets even better from here. Fitness begins to increase dramatically around the tenth week of training and climbs steadily for another two or three months before leveling off. You will probably find this to be the most rewarding period of your new running career, with each week yielding greater achievements than the week before.
Still, be cautious and don’t try to ramp up your mileage too fast. Because your muscles adapt faster than your bones and joints, this is a period when many beginners run into injuries. It is a good idea to level off your distance for a few weeks. Limit your runs to three miles and give your bones and connective tissues a chance to catch up. Then, if you wish, gradually increase your distance.