Building up basic conditioning.

[Deleted member 412415]

OK, so a little background: I want to build up basic cardiovascular fitness by running. However, I have very low fitness levels at the moment. I think that I got between 2100-2300m in the coopers 12 min run about 6-8 months ago, so thats about where I'm at. I only want to be able to run around 5k, 10k max.
The question is: Should I follow a program like couch to 5k, or should i do an interval workout where I go hard for 30 secs-1 minute, then go easy for 1.5 minutes-2 minutes? The benefit I see of the second option is that as I get fitter, I could be running hard/near sprinting for 30 seconds, then jogging for 1.5 minutes.

 

[bowlie]

Do long slow work, not intervals, and read the FAQ

 

[selfcritical]

Do a novice 5k program. Couch to 5k is one of many. Then depending on results, either repeat or do an intermediate program.

 

[DanteAli]

Doing intervals won't help your time in a 5k/10k at this point; stick to aerobic workouts (long runs). You're not a slow runner because you can't sprint, you're a slow runner because your aerobic systems aren't operating at a high level.

Couch to 5k sounds like a pretty good starting point for you. Or just go for long runs, whatever you can manage, and keep increasing the distance/pace slightly over time.