I can run fast and now I can run distance. The problem is I cant run fast for very long, thats where the endurance training comes in.

Ill do sprints on my 3 miles route. How many 6.5 and how many 3 milers should I do per week?

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Fartlek improves shorter runs quicker and more than endurance ones, fact mate. If you don't practice your sprinting your improvement will be alot slower. As for your 8 milers.....You say you never trained at all before ADSC and got 8.58. Does that not tell you that you have improved your time by 28 seconds because you have actually started training......I think so. It would be false saying that running longer distances improves shorter sprints quicker than fartlek.

Well, personally I think a mile and half run and a 7+ miler are to completely different runs. No doubt long distance will help your mile and half a bit, but not as much as shorter, more intense runs in my opinion.

In the mile and half I'm going all out for 9ish minutes, breathing like a maniac, squeezing all the energy out, bursting and exploding the effort out.

As for long distance, my breathing is controlled and its my legs that run out gradually over the run. But its a controlled run, steady breathing, very aerobic.

I just wrote a para fitness plan out in a table and it didn't go out in the same format. Took me half an hour aswell ahhhhh

Mind me askin what this fartlek is lads?

Fartlegging lol, im at selection in 10 hrs n im shitting myself even though ive done it before back in 05 and passed hope i pass this time aswell ill be over the mooon.

Get to bed! I would...

[b] got mine wn to 10mins excatly just nw ,, was originally goin in2 paras but am just goin to 5SCOTS the argyl and suthaland highlanders now as they are air assult and work with the paras in 16th air asullt brigade and hopefully earn my wings ,, any1 else goin to 5SCOTS? also any1 noticed the amount of ppl signing up nw due to the credit crunch??,, lol

BARB test - passed 65
Basic skills test - 15/06/09

Selection tommrow, My run time
Jumped from 10.40 to 9.02 in the
Space of 3 weeks and 4 or 5 runs.
Mon-Fri gym after work though, My
Legs are still hurting from a Sunday
Afternoon run ?!

Fartlek is a training regime that helps breathing recovery and short sprints. For example:-

Running for a time period of 20-30minutes. In that time incorporate 100m sprints followed by 100m jogs and repeat this process for 5 minutes, sprinting hard for 100m then jogging the next 100m. You could also use hills to do this at a much higher intensity! i.e sprinting up then jogging down and repeat 10 times. Hope that helps

As regards to distance runs, they build a base that you need for shorter runs like the 1.5. Is that not fact?

Nothing wrong with going out and having a long run, never done me any harm.

I agree that it will help your fitness in general but at a slower pace than fartlek would your 1.5 miler. At the end of the day its what works best for the individual. But from what I have researched, to improve your 1.5 miler its fartlek.

I change it up throughout the week, long-distance and fartlek on different days.

When I do fartleck, ill do it at the end of my run when im fully warmed up. After around 2 miles.

9 mins with my nan draped over my shoulders, 8 flat withough.

Bet ur nan loves the ride.

Are you taking the piss? Your nan? bizzare that mate.

She likes to help out, also it gets her daily dose of fresh air. the rest of the day she's bed bound you see.

You evil toad.....