I am a runner. Overweight and have lost tons of fitness over the past couple years, I have lost both speed and endurance, however, I still run. My daily exercise consists of a military grade fitness class during lunch hour (TRX, Kettle bells, Sand bags, etc) on Monday, Thursday and Friday, Swimming laps on Tuesday, Yoga on Wednesdays and I do interval running on the Treadmill 3 x a week. I still can't get any better. I've been doing this for about 2 months now. My running on the treadmill 3 x a week consists of some hill running and I start at 5 but move up to 5.5 for a minute then back down to 5 for 1.30 finishing at a minute at 6.2-6.5 why can't I get any better? I applied for Border Services and I'm waiting to hear back but in the meantime I'm supposed to be getting ready for the PARE and I have no idea how I'm going to pass this test! What else can I do?
There are a number of things that can be done, but I would first look at your run training.
First, can you run outside? If yes, I would start running outdoors much more than running on a treadmill. I would also suggest performing distance based intervals more often than time based intervals. For example, running 200m intervals for several sets (eg 4-8 sets of 200m), and resting anywhere from 1-2 min between each interval. The goal is to run a "comfortably hard" pace. So if you can run 200m in 1 min, then the goal is to run each 200m interval in 1 min (+/- 2-3 sec). If you can't maintain that pace, then give yourself more rest time. If you feel you can go faster (with the given rest), then go faster.
This is just one example of distance based intervals. You can apply the same principle to any length of distance you choose. As the weeks go by, you continue to push your pace by going a little faster, or decreasing the rest time between intervals for the same pace, or a combination of both.
You also want to make sure you keep a training log of your workouts so you can see whether or not your're progressing.
If you can't run outdoors and you're limited to the treadmill, then here are a few suggestions. One, run faster. Bring the speed up to 7.0 or faster. If it means you only last for 30 sec, then do it for 30 sec only. Give yourself good recovery (it could mean more than 2:00 rest). As fitness improves, extend the length another 10 sec. Build yourself until you can do 1 min at 7.0 "comfortably" for several sets (ie 4-6+). Then you increase the speed again, but drop the time interval and build back up to performing 1 min at the new speed.
There are a number of ways that it can be improved, but the above are some good places to start.
Just remember not to get stuck on one thing only. The body adapts and we must continually find ways to push it.
One last thing, and I mentioned this earlier, keep a training log if you're not doing so already. That log will let you know if you're progressing or not.
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Thank you so much for this starter guide!
ReplyDeleteYou're very welcome!
DeleteI am a runner. Overweight and have lost tons of fitness over the past couple years, I have lost both speed and endurance, however, I still run. My daily exercise consists of a military grade fitness class during lunch hour (TRX, Kettle bells, Sand bags, etc) on Monday, Thursday and Friday, Swimming laps on Tuesday, Yoga on Wednesdays and I do interval running on the Treadmill 3 x a week. I still can't get any better. I've been doing this for about 2 months now. My running on the treadmill 3 x a week consists of some hill running and I start at 5 but move up to 5.5 for a minute then back down to 5 for 1.30 finishing at a minute at 6.2-6.5 why can't I get any better? I applied for Border Services and I'm waiting to hear back but in the meantime I'm supposed to be getting ready for the PARE and I have no idea how I'm going to pass this test! What else can I do?
ReplyDeleteThere are a number of things that can be done, but I would first look at your run training.
DeleteFirst, can you run outside? If yes, I would start running outdoors much more than running on a treadmill. I would also suggest performing distance based intervals more often than time based intervals. For example, running 200m intervals for several sets (eg 4-8 sets of 200m), and resting anywhere from 1-2 min between each interval. The goal is to run a "comfortably hard" pace. So if you can run 200m in 1 min, then the goal is to run each 200m interval in 1 min (+/- 2-3 sec). If you can't maintain that pace, then give yourself more rest time. If you feel you can go faster (with the given rest), then go faster.
This is just one example of distance based intervals. You can apply the same principle to any length of distance you choose. As the weeks go by, you continue to push your pace by going a little faster, or decreasing the rest time between intervals for the same pace, or a combination of both.
You also want to make sure you keep a training log of your workouts so you can see whether or not your're progressing.
If you can't run outdoors and you're limited to the treadmill, then here are a few suggestions. One, run faster. Bring the speed up to 7.0 or faster. If it means you only last for 30 sec, then do it for 30 sec only. Give yourself good recovery (it could mean more than 2:00 rest). As fitness improves, extend the length another 10 sec. Build yourself until you can do 1 min at 7.0 "comfortably" for several sets (ie 4-6+). Then you increase the speed again, but drop the time interval and build back up to performing 1 min at the new speed.
There are a number of ways that it can be improved, but the above are some good places to start.
Just remember not to get stuck on one thing only. The body adapts and we must continually find ways to push it.
One last thing, and I mentioned this earlier, keep a training log if you're not doing so already. That log will let you know if you're progressing or not.
I should add I'm female, 45 years old.
ReplyDeletei read a lot of stuff and i found that the way of writing to clearifing that exactly want to say was very good so i am impressed and ilike to come again in future.. семинары в Украине
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