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Edited Date/Time
1/27/2012 3:59am
Hey guys, I need to get my running endurance up as quickly as possible. Need to be able to do 2 miles in 17 minutes, and I probably can't do 1 mile in that right now. I'm not fat or anything, but I just have never had any running endurance.
Any advice would be great.
Any advice would be great.
You can thank me later.
2. Run early in the morning
3. Run for time( go out and start for 15 mins, 20, etc)
4. Once you have some endurance start to do sprints to bring you time down.
5. Try to run in a tarmac track or grass, avoid asphalt or concrete.
6. As you progress you should be looking at a schedule similar to this:
Day 1- Time run
Day 2- sprints
Day 3- Time run
Day 4-Hills
Day 5- Long jog
Hope it helps!
Go out and drive the route you want to do and get the mileage from the car.
New Balance, Asics really a=re some of the best shoes, go find a local store and get someone to fit the shoe for your type of program-terrain.
The Shop
DeCal Works Huge Plastic Inventory of UFO and Polisport kits.
Luxon 4-Post Bar Mounts
$189.95 - $239.95
I'm jus' sayin'...
Also think low impact. Cycling and elliptical. You can build cardio and endurance faster without the pounding.
http://www.trails.com/googlemap.aspx
Just click your trail, it will tell you how far you ran.
Good shoes. Stretch. Pay attention to your form, bad running form wastes lots of energy.
back on it after surgery and rehab for 6 plus months of
not doing aything. so try that i cant run for shit actually
running but can do an elliptical trainer. i know its not the
same but works for me.
2 Miles in 17 minutes is like, um, about 2.5 times as fast as you can walk.
Initially your cardio will hold you back but this will be short term within a few weeks your leg muscles will be your limitation. When you are sore from this change your routine to low impact slow running or even walking but always stretch before and after.
Good luck and take care of your feet, you're gonna need them.
Then just start running.
Once you do 1/4 marathon easily start with interval training.
Need to run 8 1/2 minute miles for 2 miles. How much time you got till this test run?
Items/things that helped me-
Get a Heart rate monitor to keep you within the aerobic benefit cardio range of 60-75% effort. Start at the low end 60-65% level for a while or you will burnout fast. Also start maybe like every other day to give you rest that as important as the cardio.
48-72 hrs of no activity starts the deconditioning process; closer to 72 I believe.
A pair of headphones to listen to your fav music which could help energize your run. Worked for me..
Best pair of lightweight running shoes and make sure your arches are well supported.
Running tights like the sprinters wear are a chick magnet...lol...and keeps chafing down on insides of upper legs by your you know what.
Watch for pain in your shins; shin splints are common with some runners especially if overzealous and/or do only pavement runs. .
Relax your shoulders, arms, neck while running and in a fairly upright position like you walk. Find a comfortable length of stride even if it's a shoe lengths; as long as you keep yourself within the aerobic zone and moving, you will see benefits faster the longer you can go even if you have to start with a fast walk to finish that first mile.
Until you have a good foundation of consistent miles run on reg basis, IMO would avoid any sprinting due to lack of endurance and lactic acid excess forms in muscles making you very sore and takes a few days to recover.
Before you stretch, do some type of easy 10 min exercise to warm up muscles for stretching; never stretch cold. Makes easier to stretch and don't force it, hold about 10 secs and release. You'll feel the release during the 10 secs prior to full release.
Keeping a daily training diary helps your morale seeing progress. Kept one to coincide with my racing and running races; helped a lot.
Good luck.
A website explaining aerobic exercise formula and maybe other info that may help.
http://www.netfit.co.uk/wkaer.htm
Pit Row
Man, your're looking for some easy way out, sorry, there isn't any.
Run every day till you just about puke.
3 miles in 25 minutes or your out of shape imho.
I'd be sketchey about following a guy that gives the bare min, just sayin...................
Ohhhhhhhh..... jus sayin and all.
You should be able to get 2 miles in 17 minutes easy. Im 46 and can pull that speed for a few miles.
Good luck.
If you know which time of the day you are going to take your test, morning or afternoon, then do your training during that same time of the day. Don't do your training runs first thing in the morning if your test is going to be at 1600, and vice versa.
There are other factors involved on test day, like weather and STRESS, that will impact your overall performance and score.
Just something to keep in mind, I have been taking military PT Tests for over 26 years, so I have a little experience in that area.
Get some good running shoes, some good running socks, start slow, and work your way up. If you have a specialty running shoe store near where you live, many times they have group runs, with different skill level groups (beginners), you may be able to get some good pointers there.
Good luck.
Oh and it is Army Warrant Officer Flight Training.
From personal experience during the week i would;
-Go for 3+ mile slow run
-Shuttle runs / sprinting from one side of a field to the other, taking a few min break then repeating.
- Even though i was advised not to, i would do a 1.5 mile in the fastest time possible once a week.
I would always advise a decent warm. Make sure you breathing in a normal pattern, and try run with your feet facing to the front
Whatever condition your in, you should be start getting the time you want over a couple of months time
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