need running help

[BigboyAl]

I need to run 1.5miles in under 13:00mins.

I havent run since high school basketball. Since then I have also added over 60pounds of fat and muscle. Basically i have no endurance.
I started 1st week of jan 08. My 1st jog was about 6mph for only 1 min and i was dead. A month later i am now up to 8:08 mins @ 3 laps @ 5.4mph.

I need to get to about 6.5mph for 6 straight laps (1.5miles) to make the 13min mark.

Anyone have good training advice on cardio and running? I know my current gains are just from being a beginner, but I want to maximize my results. I have 3 days a week to jog. I am currently doing 1 day fast 1 day endurance.

Help, thanks.

 

[Gymgurl]

When do you need to be able to run this time?

 

[BigboyAl]

When do you need to be able to run this time?

it an be as soon as 3 months or as far as 6 months.

 

[he-man]

Try using tempo runs (fast 1 min, slow 2 min), interval training (400m laps for time with a prescribed amount of rest or recovery in between), and long slow runs. Make it a Mon, Wed, Fri spit with light, low-impact cardio on Tues and Thurs. Rest Sat and Sun. Not too sure where you are at as far as bodyfat or nutritional health, but it might be benificial to develop a good overall cardio/weight training plan. Is this some sort of physical fitness test you have coming up?

 

[Gymgurl]

Great advice......adding intervals helped me up my speed. Im running 3 days and cycling some others....but I do a reg run one day.......tempo or intervals the other day and a long run the other day......

 

[BigboyAl]

Try using tempo runs (fast 1 min, slow 2 min), interval training (400m laps for time with a prescribed amount of rest or recovery in between), and long slow runs. Make it a Mon, Wed, Fri spit with light, low-impact cardio on Tues and Thurs. Rest Sat and Sun. Not too sure where you are at as far as bodyfat or nutritional health, but it might be benificial to develop a good overall cardio/weight training plan. Is this some sort of physical fitness test you have coming up?

yes, i have a physical fitness test coming up for a civil service job. I can be called in the next 3-6months. im in good shape i weight lift 3 days a week, and eat good. But havent done cardio since high school.

you dont think running 5 days a week would be to much? im making good gains with 3 days a week schedule. i just want to really optomize my training being new to running and all. im thinking maybe SUN: interval TUES: long distance THURS: medium intensity.

 

[he-man]

the three i listed are the actual run workouts for the week (mon, wed, fri). the other two days (tues, thurs) are just light low-impact cardio to keep you loose and help with active recovery (like swimming, walking, glider). hope this helps.

 

[vonrebel]

Hill repeats & interval training, and give your self an adaptation period for the joints to handle the impact. If possible, try and stay off or limit your time on concrete surfaces. oh and maybe #1 invest in a pr of good quality running shoes. I like treadmill intervals especially inthe winter. Start at 5.0 then bump it up to 5.5 for 20 sec, then jog/recover at 5.0mph for 1 min then go 6.0 for 20 sec, then back to 5.0 for1 min. take it up to 6.5 mph and then back to your base speed 5.0 for a min. keep going up .05 mph 8x's limit speed work / let your body recovery. Increase duration from 20 sec to 30sec to 40 sec. as you improve, 200m repeats............hope this helped

 

[Synpax]

All do respect to everyone here, but none of the answers here suggest anyone knows what they are talking about. I also really doubt you are going to make your goal in 3 months.

You are a new runner. PM me if you are willing to spend money on a program with a coach who will get you there in 3 months (13 mins for 1.5 miles is really within reach of you).

If you're broke as a joke, then do the following:
- Loose weight.
- Since you can only train 3 times a week: Day 1 - Run 3 miles _really easy_. Day 2 - Run 2 miles a little faster. Day 3 - Do 4 800s at a good hard pace.

You are really going to F yourself if you go out and go crazy and get yourself injured.

By far, the easiest way for you to get faster is to LOOSE WEIGHT and quit being such a fatass.

And get some proper running shoes from a store that does stride analysis.

 

[he-man]

that's funny....it seemed to work quite well for me. so bigb, i guess the best advice would be to try some of the suggestions and see what works well for YOU.

 

[BigboyAl]

thanks all.. FYI im no fatass.. 230lbs of muscle !! but i could lose a few lbs which is what ive done, im down to 223 but i am not going any lower..im down to 2800 cals and i cant go any lower without passing out

 

[Longhorn85]

I started 1st week of jan 08. My 1st jog was about 6mph for only 1 min and i was dead. A month later i am now up to 8:08 mins @ 3 laps @ 5.4mph.

I need to get to about 6.5mph for 6 straight laps (1.5miles) to make the 13min mark.

Sounds like you are using a treadmill. If you want to get better and pass the test, I would say do your running outdoors. You should be able to run for 10 min now, don't worry so much about speed. Run every other day and add 2 min each time until you can run for 30 min.

 

[Synpax]

I thought you said it was fat and muscle.

So you need to run two miles at an 8:40 pace concurrently. And how long does it take you to run them now?

 

[RachelEFC]

I think working on upping base mileage would be beneficial.

 

[parameathead]

yes, i have a physical fitness test coming up for a civil service job. I can be called in the next 3-6months. im in good shape i weight lift 3 days a week, and eat good. But havent done cardio since high school.

you dont think running 5 days a week would be to much? im making good gains with 3 days a week schedule. i just want to really optomize my training being new to running and all. im thinking maybe SUN: interval TUES: long distance THURS: medium intensity.

if you really want to get in good condition for a physical fitness test you need to slow down on the weight training and increase your cardio.it sounds like you already have the strength ,just not the endurance.there is a wb sight called brainmac.uk.com it will have the traing that you need to increase you physical fitness level.

 

[otis44]

There are a lot of good ideas out there. I have to take physical fitness tests as well and I can certainly empathize with your situation.
1. Good shoes will make a lot of difference at your weight (not in time, but in pain)
2. Make sure you stretch good after a warm up.
3. Are you on any gear now? If you are, it could really hurt your run time (depending on what you are taking) and this applies for as long as it is in your system. if not ...no worries...
4. Stay away from "quick fix" pills etc.
5. I would say at your level of cardio fitness to limit your running to 3 days per week.
(synpax has a good program and some good advice)

- Loose weight.
- Since you can only train 3 times a week: Day 1 - Run 3 miles _really easy_. Day 2 - Run 2 miles a little faster. Day 3 - Do 4 800s at a good hard pace.
(try the 3 miles at 5.0 mph....walk when you have to....but finish!)
(try the two miles at 5.2...again walk when you have to...but finish)
(the 4 x 800 might be a bit much right now....but try to run at your max for 400, then walk 200, and repeat that 4 times....jump up to 600....800 as you feel ready)
You are really going to F yourself if you go out and go crazy and get yourself injured.
(thanks synpax)
the potential for injury increases exponentially with people in your situation ....ie. not a lot of time....plenty of motivation....heavy weight....and an upcoming test....

4. walk if you cant run but finish the workout....(if you can only run one mile...walk for a while and pick it back up when your heartrate drops down a little back to about 60-70% of your max...)
5. get a cheap heartrate monitor.....i use them for all of my training....
6. on your off days....try to get on an elyptical machine or stair-step machine...these will take some pressure off the knees and get your heart pumping.....

good luck.....i think you will be in ok shape if you stick to it!! I once took a fitness test 2 weeks after laproscopy (hernia repair) and passed......
so much of it is in your mind....
let me know how you make out...

 

[BigboyAl]

I thought you said it was fat and muscle.

So you need to run two miles at an 8:40 pace concurrently. And how long does it take you to run them now?

my running progress has slowed down. im using a treadmill so i can learn to pace myself and know exactly what speeds im running at ,once i reach my time goal i will run on the track and learn to feel my way around the track.

My current pace is 10:03 mile. thats running at 5.8 mph for the full mile, takes 10:00 mins (2:30min per lap). But at the end of the mile i am shot for a good 60secs before i can finish at a lighter pace 5.0mph.

I have stalled at this point. I have been running by feel. Depending on how i feel that day. But i think my body is ready for a more serious routine, like you mentioned above.

Workout 1: light run 4.7mph for 2.5miles
Workout 2: 5.8mph until I fail (about 4 laps)
Workout 3: High intensity (7.5mph for a 1:30 lap) 90sec rest then repeat for 4-6 total laps.

 

[BigboyAl]

There are a lot of good ideas out there. I have to take physical fitness tests as well and I can certainly empathize with your situation.
1. Good shoes will make a lot of difference at your weight (not in time, but in pain)
2. Make sure you stretch good after a warm up.
3. Are you on any gear now? If you are, it could really hurt your run time (depending on what you are taking) and this applies for as long as it is in your system. if not ...no worries...
4. Stay away from "quick fix" pills etc.
5. I would say at your level of cardio fitness to limit your running to 3 days per week.
(synpax has a good program and some good advice)

- Loose weight.
- Since you can only train 3 times a week: Day 1 - Run 3 miles _really easy_. Day 2 - Run 2 miles a little faster. Day 3 - Do 4 800s at a good hard pace.
(try the 3 miles at 5.0 mph....walk when you have to....but finish!)
(try the two miles at 5.2...again walk when you have to...but finish)
(the 4 x 800 might be a bit much right now....but try to run at your max for 400, then walk 200, and repeat that 4 times....jump up to 600....800 as you feel ready)
You are really going to F yourself if you go out and go crazy and get yourself injured.
(thanks synpax)
the potential for injury increases exponentially with people in your situation ....ie. not a lot of time....plenty of motivation....heavy weight....and an upcoming test....

4. walk if you cant run but finish the workout....(if you can only run one mile...walk for a while and pick it back up when your heartrate drops down a little back to about 60-70% of your max...)
5. get a cheap heartrate monitor.....i use them for all of my training....
6. on your off days....try to get on an elyptical machine or stair-step machine...these will take some pressure off the knees and get your heart pumping.....

good luck.....i think you will be in ok shape if you stick to it!! I once took a fitness test 2 weeks after laproscopy (hernia repair) and passed......
so much of it is in your mind....
let me know how you make out...

please read my post above. what do you think about that schedule?

I dont use gear, so thats not an issue.

what heart rate monitor do you suggest?

thats for the encouraging words.

 

[Gymgurl]

Im running:

easy run

speed work/interval training

Long run


With 2-3 days of cycling in between

 

[otis44]

Ok...
good for you! sounds like you have been thinking and working on this....
that alone should motivate you!...
take a look at what gymgurl wrote....
1...easy run....(for you probably correct at the 4.7 (but like you said...feel it out....)
also you can go to
http://www.mcmillanrunning.com/Running University/Article 1/mcmillanrunningcalculator.htm
this website will help you figure out your speed workouts...distance...etc....but remember this is just a guide....it is a calculator that will spit out pace for you based upon your personal run time at any distance...check it out...
2. ok day two...your body should be ready for a speed workout (you have one day in between right? so eat good....drink lots of water...and get ready for your speed workout...you should invest a lot of concentration on this workout.....THIS IS WHERE YOU WILL BUILD SPEED AND GET FASTER!).....so do repeats ....even if it is one lap on a 1/4 mile track at your race 1.5 mile race pace (goal) and then walk a lap....(we will talk about heartrate a little later...but for now....do that for a total of 8 laps....at the end that means you will have sprint a mile with a mile of rest mixed in....
3. long run....for you this probably means 3 miles right now..but that is fine....just finish the workout....

Always try to mix in bike, elyptical, stairs, row.....or some other cross training/cardio between running workouts...

ok heartrate monitors....for 39 bucks you can get a precor hrm.....or if you want to know how fast you are going and have an alarm when you move to slow (just like setting the treadmill to 5.0 mph...you set your gps heartrate monitor....) garmin makes a few models that are not that expensive....but you check them out ...just google them....gps heartrate monitor garmin....should do it....

good luck ...stick with it and you will certainly make you goal....
get a running partner if you can.....
rock on

 

[Gymgurl]

I have been through 2 hr monitors...I break them for some reason...not sure if I sweat to much lol but they die.

 

[otis44]

i use one that is on my watch....(suunto).....which works great....
and the precor (39$ job)...that i use as well....
good thing about precor.....is that most treadmills etc are wired to accept them...(so you don't have to hold the darn sensors...)......
don't know why you would break them gymgurl.....battery??
anyway.....
rock on...

 

[Gymgurl]

I kill the monitor its self. Tried to replace the battery and nothing...lol...

 

[Synpax]

I kill the monitor its self. Tried to replace the battery and nothing...lol...

Probably because you buy crap ones. I've put 10+ thousand miles on a single GArmin strap and maybe a few thousand on a few Times straps and never had one break.

Garmin Forerunner 305 - can't go wrong with that.

 

[Gymgurl]

I know...I keep thinking I should just get one....