Hello. Join Utahrunning.com, it’s FREE | Sign in | Sign in

Your Run Starts Here!

Couch to 5k Program Question

Expert Panel Questions???

“Ok. I’m just starting the couch to 5k program. I think if I plan for August 1st I will be ready for any coming run during that time. Already thinking ahead now; I’m worried about what is next? How do I increase training for a 10 K and how much time needed.”

(ask your questions to the UtahRunning.com Experts)


First off, congratulations on taking the first step . . . making the decision to do it! My suggestion to you, if you haven’t already, is to pick a specific 5k race that you want to do and register/sign up for it. This gives you a deadline and helps your training become more specific and purposeful.

Once you’ve done a 5k and you’re ready to tackle a 10k, really the only thing that will change in your training is you’ll gradually increase your mileage. I personally think that if you’ve put in the training for a 5k you could do a 10k as early as 2 or 3 weeks after the 5k. The key is the increase in mileage, maybe a half a mile at a time (more or less depending on how you’re feeling).

I would suggest getting your regular distance runs up to a distance further than 6 miles so that when the 10k does come around you’ll be confident knowing that you’ve done it before! Good luck and have fun!

by Lindsey Anderson – Olympian | Professional Athlete

Google Buzz
by on Jul.08, 2010, under Expert Answers, Training, Utah 5k

Utah City Running

Expert Panel Questions???

“I have been running since September. I run almost every day but Sundays. I ran a race 5k last week in Salt Lake and did good, but I run a lot around my city and find it’s hard to keep a good pace. How can I do that?”

(ask your questions to the UtahRunning.com Experts)


City running can definitely be tough because you’re forced to stop much more often so you feel like you’re not getting in a solid run. Fortunately I don’t have to run in the city too often, but when I do I find myself worrying about the quality of the run, the pace, the stop and go, etc.

Here’s a few suggestions: if possible run early in the morning or later in the evening to try and avoid some of the traffic; find a park you can run in and even though you’ll probably be making lots of loops it will give you the opportunity for a constant run; if all else fails, don’t beat yourself up if you do have to stop throughout your run, you’re still gaining cardiovascular benefits so try not to worry about it.

by Lindsey Anderson – Olympian | Professional Athlete

Google Buzz

Chi Running Techniques

Expert Panel Question???

Question: “Lindsey – I started employing some “Chi running” techniques. Mostly good, but my middle back gets stiff. Your opinion? What to do? thanks”

(ask your questions to the UtahRunning.com Experts here)


To be completely honest, when I first saw your question I had to google “Chi running techniques” to find out what it was!

I’ve never used any of the techniques personally but it definitely sounds like a good thing. With that being said, my opinion with most running related techniques is that if you like it and it helps you then go for it! If it’s causing pain, too much soreness or stiffness (like in your back) then my advice would be maybe to back off a little bit from it if possible and see if that helps, then slowly work your way back to where you are now.

Sometimes when people incorporate new techniques into their running program they’re using muscles that haven’t been developed as much which can cause extra stress and tension to other parts of the body. I’m certainly not saying to just quit doing it, especially if you think it helps and you enjoy doing it, but you possibly may need to take it a little more gradual.

by Lindsey Anderson – Olympian | Professional Athlete

Google Buzz

Winter Running

by Lindsey Anderson

Winter running. Probably my least favorite time to train, but one of the most important. Building a good base during the winter is one of the best ways to having a good spring, summer, and fall racing season. Whenever I get asked how my training is going (especially by non-runners) they’re amazed to discover that I still do most of my training outside during the winter. I’m often asked what kind of workouts I do during the winter and for the most part it’s similar to that of the rest of the year except we do tend to do a little bit longer and “slower” interval work. For example, here’s what my training consisted of for the week of February 8 – February 13, 2010: (*For specifics about the intervals on Tuesday and Thursday talk to Coach Pilkington, he’s the brains of the operation! I just do what I’m told.)

Monday 2-8-10:
Morning: 4.5 mile run at 5:00am.
Afternoon: 9.5 mile run with the WSU team. Strides, drills, ab workout, pushups.
(14 miles total)

Tuesday 2-9-10:
Morning: 4.5 mile run at 5:00am.
Afternoon: 3 mile warm-up with strides. Mile repeats at Dee Events Center. 2.5 mile cool-down. Lifting in the weight room after as well as an ab workout.
(16 miles total)

Wednesday 2-10-10:
Morning: 9 mile run at 5:00am.
Afternoon/Evening: 5 mile run on a treadmill after school. Strides, drills, ab workout, pushups.
(14 miles total)

Thursday 2-11-10:
Morning: 4.5 mile run at 5:00am.
Afternoon: 3 mile warm-up with strides. 4 mile tempo run in South Ogden. 3 mile cool-down. Lifting and ab workout.
(14.5 miles total)

Friday 2-12-10:
Morning: 9 mile run.
Afternoon: 5 mile run. Ab workout and pushups.
(14 miles total)

Saturday 2-13-10:
14 mile run. A little rainy but it was a nice morning and a great run.

Sunday 2-14-10:
Rest. Probably my favorite day of the week. :)

Total: 86.5 miles

Read More….

Google Buzz
by on Feb.17, 2010, under Expert Answers, Winter Running

Lindsey Anderson – Utah Running Expert

Lindsey Anderson      Olympian

Professional Athlete

Lindsey Anderson is best known for her athletic accomplishments.  Lindsey competed in Cross Country and Track at Weber State University where she earned All-American honors twice and set four school records.  After college, she qualified for the 2008 Beijing Olympics when she finished second overall in the 3,000 meter steeplechase at the U.S. Olympic Trials in Eugene, Oregon.  In addition to being an Olympian, Lindsey has also qualified and competed for the U.S. in two World Championships: Osaka, Japan in 2007 and Berlin, Germany in 2009.

Athletic Accomplishments


Berlin World Championships 2009

Beijing Olympics 2008

Osaka World Championships 2007


2nd in 3,000 meter steeplechase at U.S. Olympic Trials 2008

3rd in 3,000 meter steeplechase at USA Track and Field Championships 2007


Two-time NCAA All-American in the steeplechase

Nine-time Big Sky Conference Champion

Holds four WSU school records

Personal Records:

3,000 meter steeplechase – 9:30.75

5,000 meters – 16:00.77

10,000 meters – 33:16.12

Half-Marathon – 1:13:10

Lindsey attended high school at Morgan High and then went on to attend Weber State University where she earned a Bachelor of Science degree in Mathematics Teaching.  She currently teaches math at Morgan High School and lives with her husband Mark in South Ogden, Utah.

Google Buzz
by on Jan.01, 2010, under Utah Running Experts

Get Instant Online Access to the Latest Issue of Run Utah Magazine!!!
Plus Receive Weekly
Email Updates
of all
the Upcoming Running
Races in Utah.
Enter your Name and Email
below to receive your
FREE subscription:

We respect your privacy.
We will never share, sell or rent your details.

Privacy Verified