Ok I want to be able to run 5 miles

[solidj55]

Thanks bro, Ill try both. My legs dont get tired running, or havent so far, its usually me just feeling like I cant go on lol, mostly mentally. My cardio isnt too good either because I breath really damn hard sometimes. But I have been running interval sprints/jogs lately and I believe that will help my overall cardio.

 

[Lord_Suston]

well keep at it and se how it goes. A good time to run if you have a mental block is nightime where it is cool enough to think and actually relax when you run, always helps me run bette and I actually workout a lot of stress by thinking about problems I have had....

 

[MidwestJ]

definately the legs

definately my dad gum legs wear out before my wind is completely gone.

 

[solidj55]

To get your legs in shape try interval sprint/jog, this also helps some with wind but made my legs much better with running distance. I just wish I could get the endurance down.

 

[solidj55]

Ok I have finally decided how my workout is going to look. The layout overall once I get going and work in everything that I plan to do will look like this.

Monday
AM(5:30am)-Run
AM(9:00am)-Lift(complete upper body workout, one exercise for every bodypart, 3 sets per exercise)
PM(7:00pm)- 1 to 2 minutes of pushups, 1 to 2 minutes of situps

Tuesday
AM(5:30am)-Run

Wednesday
OFF

Thursday
AM-(5:30am)-Run
PM-(7:30pm)-1 to 2 minutes of pushups, 1 to 2 minutes of situps

Friday
AM(5:30am)-Run
AM(9:00am)-Lift(Lower Body workout)



My lifting workouts will look like this.

Monday(Upper Body)
Dumbell Press(alternate between Flat and Incline)
Rows or Pullups(alternate every week or 2 weeks)
Lateral Raises
Pushdowns or Tricep Extensions(alternate every week or 2)
Curls(will do a different curl movement every couple of weeks)
*** I will be doing three sets on each exercise in the 3-5 reps range.

Friday
Hack Squat
Leg Curl
Calf Raises
Hyperextensions
*** I will be doing three sets on each exercise in the 3-5 reps range.

My projected running schedule will look like this.

Week 1
Mon- 2miles
Tue- 2 miles
Thu- 2.25 miles
Fri- 2.25 miles

Week 2
Mon-2.5miles
Tue-2.5 miles
Thu-2.75 miles
Fri-2.75 miles

Week 3
Mon-3 miles
Tue-3 miles
Thu-3.25 miles
Fri-3.25 miles

Week 4
Mon-3.5 miles
Tue-3.5 miles
Thu-3.75 miles
Fri- 3.75miles

Week 5
Mon-4 miles
Tue- 4 miles
Thu-4.25 miles
Fri-4.25 miles

Week 6
Mon-4.5 miles
Tue-4.5 miles
Thu-4.75 miles
Fri-4.75 miles

Week 7
Mon-5 miles
Tue-5 miles
Thu- 5 miles
Fri- 5 miles

So thats about it, you guys think this is ok??? My diet will consist of 1 gram or protein per pound of bodyweight, about 200-250g of carbs per day, and minimal fat intake.

 

[Haz]

The way I built up my endurance is by slowing adding more distance every run. When I started, i could barely do 3 miles. I had a certain route I would take. Each time I ran, I would go just a little bit further. Sometimes maybe only a few hundred yards extra. You'll be surprised how fast your endurance will improve. In a month I almost doubled the distance. Once I was doing 6 miles easily, I started working on speed. That is the hardest thing to improve on. Distance is easy, getting faster is much tougher.

 

[solidj55]

Haz-thanks man, do you still run??? By the way is that you in your avatar??? Thats the type of body I would like to have.

 

[Haz]

Yeah, thats me.

I've had to cut down on running because of me knees. Now I cycle and swim instead. I'll still go for a run every now and then. Even though I love biking, I miss running. Some of the best feelings come near the end of a long run, when you would think you should be feeling tired, but instead you feel energized, as if you could run forever.

By the way, your running plan looks good. Its a nice steady progression, and I bet you'll be hitting 5 miles alot easier then you think. Once your cardio system gets into order, you'll be able to run for ages.

 

[kimbrcd]

You probably can already run 5 miles but don't beleive it.

I ran 8 miles one day just for the heck of it. no problem.

Sure its more enduring but its just a mind game, unless you are really obese or something.

Comit to it one day and you may suprise yourself.

 

[solidj55]

Thanks Haz. I hope my cardio vascular system catches up soon lol. I think part of the problem is I need to drop some extra weight anyway, hell I may as well benifit from fat loss as well since I am being forced to run anyway. Starting next week I am going to be hitting my runs first thing in the morning and cutting back my calories. We will see how it goes. I ran 1.5 miles about 30 minutes ago, damn it kicked my ass today for some reason.