Running effectively.

sports_brah

sports_brah

sports_brah

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I've got a pair of running shoes, and a spare t-shirt and pair of shorts, and I'm looking to increase my running time quickly and effectively.

Ultimate aim (long term is a half marathon, may one day a full marathon), but for the short term is to be able to run 1.5 miles in 9:30 or less.

The sensible thing is just to keep running, but I was wondering if there was a scientific way of going about this? (eg should I be going for long distances, or sprinting to build up speed etc?)

Thank you.
 
That's quite a pace for someone who doesn't run at all.

I'd say aim to do 3 miles while maintaining 7 minute mile pace then try your 1.5 mile run with your 6ish minute miles.
 
Have a search for 'Platypus beginners guide to running' on this forum.

I used to run three times a week; one long distance (15km+), one steady 10km and one 10km with intermittent sprints.

As a complete beginner you should start with a short steady distance and add no more than 10% each week. Once you are comfortable start making variations to distance and speed.
 
i am just starting to ride my bike for a few miles a few nights a week.
hoping this will build me up to start running again and get some stamina back
 
sports_brah said:
I've got a pair of running shoes, and a spare t-shirt and pair of shorts, and I'm looking to increase my running time quickly and effectively.

Ultimate aim (long term is a half marathon, may one day a full marathon), but for the short term is to be able to run 1.5 miles in 9:30 or less.

The sensible thing is just to keep running, but I was wondering if there was a scientific way of going about this? (eg should I be going for long distances, or sprinting to build up speed etc?)

Thank you.
Click to expand...

Most tradmills work in KM so im going to convert.

1.5 Miles is roughly 2.4 KM, so basically in 10 mins would be running at 14.4 KM/H, so roughly 15 KM/H for the duration of your run.

First of all, i would see how fast it is you can currently run for 10 consecutive minutes. let's say it is 12 KM/H.

Now I would start at a speed lower than your current 10 min speed, but run for 20 mins non stop, so i would go for 10.5 KM/H and run for 20 mins, this is going to build your stamina. every session increase this by 0.1 KM/H, only if you ran the previous session non stop for the full 20 minutes.

Now after doing the 20 minute stamina run, i would rest for 5 minutes by walking at a decent pace 6 KM/H.

Then I would do sprints for 60 seconds at a speed of 18.5 KM/H then walk for 120 seconds at 6 KM/H and do this for the next 30 minutes.

That would be the end of your first session (roughly 1 hour sessions, this is the right amount do not try and cut it down or go for longer)

The second session would again start with a 20 minute run but this time 0.1 KM/H faster than your previous so let's say 10.6 KM/H, non stop for 20 minutes.

Then walk for 5 minutes at 6 KM/H.

Now your going to do uphill sprints for the next 30 mins at an incline of say 6% but at your target speed so 15 KM/H, run for 60 seconds then walk for 120 seconds at 6 KM/H all at incline of 6%.



Now you alternate those sessions everytime you go to the gym.

Once you are comfortable with sprinting for 60 seconds and walking for 2 mins in the second part of the session. You either up the pace or up the duration of sprinting, but keep the same 3 minute interval.

So for instance you would run @ 15KM/H at incline of 6% for 75 seconds and then walk for 105 seconds until that was comfortable. Then go for 90 seconds running and 90 seconds walking.

So to round it all up.

Do 20 minutes of running @ a pace you can maintain for the full 20 minutes.

Walk for 5 minutes.

Then alternate between high speed sprintwork or uphill running at race time pace for the next 30 minutes.

The 20 minute run will build your stamina. The high speed sprintwork will build your pace. The uphill running will build your strength. You need all 3.
 
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Do you want to run this on a treadmill or outdoors? How old are you? What's your current fitness level?
 
Running is one of my favorite exercise. I love to do it regularly. In gym i do running on treadmill but i can do running without gym. I am doing running regularly and my fitness level is good. I have burnt so many calories with running.
 
You need to vary up your running (and leg) training.

Let's say you do 4 different sessions a week - first one you run 1.5 miles and keep a note of your time.

Next session you complete interval sprints to help up your strength, endurance and fitness levels - Perhaps try one minute sprinting and then one minute walking... say sprint at 10mph and walk at around 3.5mph.

Next session do some light resistance training for you legs - best with dumbbells. Squats - normal squats, bulgarian split squats and Lunges - forward and back lunges. Then try some plyometrics (jumping) - box jumps (jump onto a bench and back down, aim for about 4-5 sets of 20reps) - jumping split squats (same reps and sets). Again this will help build up muscle and endurance, plus still working on your fitness levels.

Last session - run 1.5 miles again, but this time aim to your time from the beginning of the week!

Rinse and repeat - every week you'll be getting stronger and fitter, whilst still improving your cardio fitness.
 
There is not a scientific way with which you can increase your running time. However Running and Cycling, both early in the morning can lead you to a better running position..
 
Best way to increase your running time is to put your watch back half an hour then after the run put it forward half an hour, times by 1000 divided by 2.7 and then smashed with a hammer.
 
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