running

[TPeschko34]

i know there a million post out there on running, but i really need some help.

how can i improve my time and distance, im good for the first mile, doing it in 9:45 (slow but better than before) i can hack down another .5 mile but after that collapse. how can i fix this

[QuantumRN]

Ok, I'll tell you what I have been doing recently since I have become bored with interval training.

Strap on your shoes and wear a watch for a road run. Point A is your starting point. Run at a moderate pace until you hit 13 minutes which makes Point B. Distance is of no concern to you at this point. The point of this exercise is to turn around and make it back to Point A within another 13 minutes. If you over exert yourself, you'll make it back over 13 minutes and vice versa. The first couple of times you'll screw it up because you'll be finding your pace. Once you find your pace, you'll start to get faster naturally because each time your 13 minutes is up, you'll want to reach a little bit farther than the last time. At the same time, you know you CAN'T over exert yourself because you won't make it back in time.

I've started doing this because fitting 26 minutes of running is easy to fit into my busy schedule no matter how busy I am. I've been doing this for about 2 months now and I am one mailbox away from 3.5 miles now. When I started, I couldn't maintain 7-8 minutes miles for longer than 2 miles.

Just a thought. Hope that made sense. Sometimes it's hard to articulate my neurotic running schedules. :)

[TPeschko34]

thank you so much im willing to try anything

[taseal]

Ok, I'll tell you what I have been doing recently since I have become bored with interval training.

Strap on your shoes and wear a watch for a road run. Point A is your starting point. Run at a moderate pace until you hit 13 minutes which makes Point B. Distance is of no concern to you at this point. The point of this exercise is to turn around and make it back to Point A within another 13 minutes. If you over exert yourself, you'll make it back over 13 minutes and vice versa. The first couple of times you'll screw it up because you'll be finding your pace. Once you find your pace, you'll start to get faster naturally because each time your 13 minutes is up, you'll want to reach a little bit farther than the last time. At the same time, you know you CAN'T over exert yourself because you won't make it back in time.

I've started doing this because fitting 26 minutes of running is easy to fit into my busy schedule no matter how busy I am. I've been doing this for about 2 months now and I am one mailbox away from 3.5 miles now. When I started, I couldn't maintain 7-8 minutes miles for longer than 2 miles.

Just a thought. Hope that made sense. Sometimes it's hard to articulate my neurotic running schedules. :)

that is actually a great idea!!! nice one!! :)

[clyde]

Ok, I'll tell you what I have been doing recently since I have become bored with interval training.
Yes, great idea. I'll give this a shot. I'm good for 1 hour of running. So maybe I'll go 20 minutes from pt. A to pt. B. Way to mix it up.

[wafflecopter]

I'm going to give you Sgt. Ken's workout plan because it has worked so well for me. This is over the course of a month. It is supposed to increase your APFT score by 30 points at least.

Week 1
Mon- 1-2mi run
Tue- Long distance run, 2-4mi run
Wed- 1-2mi run
Thurs- Rest day
Fri- Interval training(eg jog, sprint, jog, sprint, that type of thing) 1-3mi
Sat- 1-2mi run

Week 2 - Same schedule, but on Tuesday make it a 3-5mi run, Friday Intervals 2-4mi

Week 3 - Same thing, but on Tuesday make it a 4-6mi run, Friday do the 1-1-1 twice, Sat. Intervals 2-3mi

Week 4 - Mon. 1-2mi run, Tue. 4-6mi run, Wed. Intervals 1-2mi, Thurs. 1/2 a mile run, Friday rest, Sat. APFT


I made it look a little confusing but you should get the idea heh.