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My running routine - help me please

#1
Ok, I've passed adsc got an A in the fitness and done the 1.5 miles in 10:30 - so I'm on the rite track

But was wondering wick would be better , I've been diong this since passing adsc

Tue - 3 mile run
thur - 1.5 mile run
Sat - 4.5 mile jog

Would it be better to do thus tho ? Would it help my shorter runs and help me overall ?

Tue - 4.5 mile jog
thur - 3 mile run
Sat - 6 mile jog


My current times are

1.5 mile - 10:20 (best), around10:30 (average)
3 me run - 22:37 (best), 23:07 (worst)
4.5 mile jog - 36:31



Just need some advice on from the gurus on arrse
 
#3
Suggested timetable:

Mon: 1.5mile run
Tue: 3 mile
Wed: 45min rowing
Thurs: 6 mile
Fri Four mile
Sat: 45 min swim
Sun: rest

Measure your times for all of these and record them. If you take 47mins for a 6 miler today, then in three months when it only takes you, say, 40 mins, you should do an extra 7 mins exercise, so you aren't losing valuable training time.
If you can't manage all of it then cut down to four/five times a week.

I recommend Fighting Fit by Adrian Weal ISBN: 978-0-7528-0589-4. Very good
 
#4
try doing a mixture of longer and shorter runs.
also do more than just running - do other exercise as well, strengthens different muscle groups and stops you getting bored
 
#5
If you want to improve and you insist on only running 3 days a week then I humbly suggest something like the following:

10 min warmup on all of these except for long run.

Tue interval day - 5 x 800m ~ 3:20 pace or 10 x 400m ~ 1:40 pace 1:1 rest/interval ratio

Thur 20min tempo run @ 7:00 - 7:30 pace

Sat Long run - start at 6mile easy and add a mile a month.

The intervals and the tempo should be fast relaxed running - concentrate on good form and don't go so fast that you tie up. Let the speed come, do not test yourself over 1.5m for at least a month.

Good luck.

edit:
I forgot to add that you have no base so I would first just do 5 mile runs 3 times a week for the first month.
 
#6
Bravo_Zulu said:
Suggested timetable:

Mon: 1.5mile run
Tue: 3 mile
Wed: 45min rowing
Thurs: 6 mile
Fri Four mile
Sat: 45 min swim
Sun: rest

Measure your times for all of these and record them. If you take 47mins for a 6 miler today, then in three months when it only takes you, say, 40 mins, you should do an extra 7 mins exercise, so you aren't losing valuable training time.
If you can't manage all of it then cut down to four/five times a week.

I recommend Fighting Fit by Adrian Weal ISBN: 978-0-7528-0589-4. Very good

Would the 3 mile / 4 mile / 6 mile be jogs or runs ? Tbh I can't tell the diffrence the longer the miles the slower I go an pace my self to finish , and by the time I finished the 4.5 mile's I've done excatly the rite pace too go ad fast as a can for the distance


Tue - 4.5 mile
thur - 6 mile
sat - 4.5 mile
sun - speedwork

Ofcourse every month I will up the runs by 1.5 mile's , and every month do the 1.5 mile run ?


Would this routine work ? I feel it would plus it would get some miles under the belt
 
#7
Bravo_Zulu said:
I recommend Fighting Fit by Adrian Weal ISBN: 978-0-7528-0589-4. Very good
I second that! Its a good book and if I ever need motivation, I just have a quick flick through.

Also, as suggested in that book, I wouldn't get tied up on distances every day. Instead, run for sets of time, i.e 30min, 45min and 90min runs.

As your fitness and speed increases, you will be running further and faster but not loosing valuable training time/distance.

HTH

REgards
 
#9
Ok I need help now

Just been on my 3 mile run and got 24:49, last Sunday I jogged it in 24:10

I hate running the 3 miles ,I never look forward too it

I think ino were I've gone wrong, before I would do jogs / jog to a certain time , But for the past 2 months all I've been diong is 3 hard run's a week no fun , hateing them.

Were as I should be building fittnsss by diong long jogs , and not running hard all the time , yes ?

I need to change my routine please
 
#10
do 2 long jogs and 1 hard run.

eg:

monday - 5 mile jog

wednesday - 3 mile run (best effort)

friday - 5 miler

inbetween the days have abit of a rest and do some upper body phys.
 
#11
A mix of the two; fast runs and interval training to build anaerobic stamina and long sustained jogs to build aerobic stamina and endurance. Running isn't really that interesting for most people; just plug the Ipod in and crack on.

Try rowing, swimming etc too, and don't forget the upper-body training either.
 
#12
Your jog times appear to be quicker than your run times. Suggest you rename your runs to jogs and vice versa...... and perhaps because you are going out with a jog rather than run mentality you are more relaxed thus clocking quicker times.

Get some interval training in there too.
 
#13
ok thanks for the advice guys,im going to be doing

Mon- gym
Tue- 4.5 mile jog
Wed-gym
Thur- 6 mile jog
Fri-gym
Sat-4.5 mile jog
sun- intervaul/speed work
 
#15
Ok would this work

Mon-gym+ Intervaul training( go to track )
Tue- 30min fartlek(stride hard for 4 mins , jog for 1 , repeat )
we'd-gym
Thur-4.5mile jog
fri-gym
sat-6 mile jog
sun-rest... Maybe do some fishing :)


This seems better , would I get a good base of fittnsss for basic from this?
 
#16
corbuk said:
Ok would this work

Mon-gym+ Intervaul training( go to track )
Tue- 30min fartlek(stride hard for 4 mins , jog for 1 , repeat )
we'd-gym
Thur-4.5mile jog
fri-gym
sat-6 mile jog
sun-rest... Maybe do some fishing :)


This seems better , would I get a good base of fittnsss for basic from this?
Try jogging and sprinting; if you're training that much walking and jogging won't be too much of a challenge after a few weeks. Otherwise, looks good. As you get fitter, try some tabbing with weight, perhaps a CFT (as realistic as you can make it sans rifle).

Best of luck with that :lol:
 
#17
Bravo_Zulu said:
Suggested timetable:

Mon: 1.5mile run
Tue: 3 mile
Wed: 45min rowing
Thurs: 6 mile
Fri Four mile
Sat: 45 min swim
Sun: rest

Measure your times for all of these and record them. If you take 47mins for a 6 miler today, then in three months when it only takes you, say, 40 mins, you should do an extra 7 mins exercise, so you aren't losing valuable training time.
If you can't manage all of it then cut down to four/five times a week.

I recommend Fighting Fit by Adrian Weal ISBN: 978-0-7528-0589-4. Very good
A good book, as it deals with diet as well as training methods that also include resistance workouts. Also try, Chris Ryans SAS fitness book.
 
#18
Bravo_Zulu said:
corbuk said:
Ok would this work

Mon-gym+ Intervaul training( go to track )
Tue- 30min fartlek(stride hard for 4 mins , jog for 1 , repeat )
we'd-gym
Thur-4.5mile jog
fri-gym
sat-6 mile jog
sun-rest... Maybe do some fishing :)


This seems better , would I get a good base of fittnsss for basic from this?
Try jogging and sprinting; if you're training that much walking and jogging won't be too much of a challenge after a few weeks. Otherwise, looks good. As you get fitter, try some tabbing with weight, perhaps a CFT (as realistic as you can make it sans rifle).

Best of luck with that :lol:
My mistake , I ment to put jog 4 mins , sprint 1 min....no way am I walking for 4 mins :)
 
#19
i am a cross country runner and if you want to improve you have to start where you are weakest at which is the 3 miler yeah? there is no point mixing between dif distances cos you won't get anywhere.
tues- 3 miles
weds- 30min swim
thurs-3miles
fri-3 miles
sat-30min swim
sun-rest

When you have the 3 miles down to a T then you can start obverloading. you can't just jump in at the deep end you will hurt yourself. trust me.
 
#20
It's better to run for set periods of time as opposed to set distances (unless you're timing for your mile and a half etc), the reason being that while you may be shaving time off your run over certain distances, you will also be consistently shaving time off your workout sessions and therefore reducing the effects of the overload principle. Try running with different methods (ie. Fartlek, interval or steady state) for periods of say, 30, 45 or 60 minutes.
 

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