schedule help needed

In article <[email hidden]>, themailbox

Quoted message said:

I started to run in the end of August. My running schedule looks like this: I run 3 days a week, I
run for about 1 to 1.5 minutes the walk then run again until I accumulate 16 to 17 minutes of
running in total. The whole workout take about 45-50 minutes. My goal is to run 20 minutes
non-stop. Can anyone advise on how to change my schedule in order to reach the goal. Thank you.

So, roughly, you're walking 3 minutes and running 1, and repeating for 45-50. What you might do is
just systematize it that way, rather than, say, running until you're out of breath and then
walking until you recover (which is what most people tend to do). In the running portion, be sure
that you can breathe easily -- the talk test -- for the whole time. If it needs to be 30 seconds
running instead of a minute, go with the 30.

Once you're a little more systematic, and sure that you're conversational, the thing to do is
first, decrease the walking stretches to 2, then 1 minute. Once the walk is down to 1 minute, and
you're still conversational, start increasing the running portion.

As long as you keep conversational and avoid injuries, you'll get to the 20 minutes straight.
Avoiding injuries is largely a matter of realizing that pain is bad. If it's pain, stop running
until you can figure out what's causing it. Discomfort is ok, just the body being a whiny child.
But pain is not, then it's the child crying because it put it's hand on a hot stove.

--
Robert Grumbine radix.net~bobgOpen ↗ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much evidence and ease; this
great facility makes them less appreciated than they would be had they been presented in a more
abstruse manner." Two New Sciences

Forget the goal. Jog less, live more. Healthy people die every day. Don't waste time running from
invisible pursuers.

(Miss Anne Thrope) said:

Don't waste time running from invisible pursuers.

In your case those are REAL people, with torches and rope looped at the end pursuing you, so
don't linger.