How many times a week etc?
2006-07-24 00:42:34 · 10 answers · asked by Monkey 2 in Sports ➔ Other - Sports
Try running 3 days in a row, take 1 off. 3 months is not a long time, try doing leg strengthening exercises on days off. Good luck, have fun and pace yourself.
2006-07-24 00:47:07 · answer #1 · answered by Bob D 6 · 0⤊ 0⤋
Running is a great sport. You can run every day! If you are able to do 10k now, then you want probably to improve your speed. Take 4 days of the week and run a constant speed. The other 3 days you can do sprints. I do telephone pole sprints, or 30 second sprints - that is you run flat out as fast as you can starting at one telephone pole, as you get to the next you have to slow down to catch your breath and recover your heart rate. After that you do another sprint. If you do 3 in a row, take a bit of a break (several minutes) then do 3 more, and repeat this process through your run for the sprint day. On the recovery and slow down, you may walk! The point is to get your heart rate down into your fat burning zone.
On the days that you run a constant speed, time yourself from start to finish total time. If you are improving, then your time will be faster.
Training includes being smart with your diet as well. The less you weigh, the easier it is for your body to carry the weight, and the faster you will run. Remember moderation. Don't loose too much weight, and don't try to increase your speed too much too fast.
Some other thing you can do is run longer distances on one day of the week. Try running a hilly course on a sprint day! Run up the hills.
Best training tool in the box is a smile. Really. Try it at the bottom of a hill. Put on a smile and keep it as you run up the hill, you will be amazed at the power a smile will give you.
Get a heart rate monitor. A chest strap that transmits to a wrist band display. Use this to tell how your heart is beating. You should read up on this. You need to know your resting heart rate and your maximum heart rate. Then, you divide from min to max into zones - Resting, Fat Burning, Aerobic, Anaerobic. And each has it's benefits when training.
2006-07-24 00:59:58 · answer #2 · answered by BuyTheSeaProperty 7 · 1⤊ 0⤋
Good advise so far, you will have to build it up gradually! It's your Aerobic system that needs working on for endurance running so short sprints will be no good to you. The tread mill will help but get outdoors and find some hills if possible. You'll find your shoulders start to hurt too but grin and bare it, as you'll have to use your arms well to run efficiently.
Definitely get some good running shoes, and don't drink too much before hand nothing like a bad case of stitch!
http://www.brianmac.demon.co.uk/tplans/enduranc.htm
This should give some good tips or programs to work on.
Good luck
2006-07-24 00:57:07 · answer #3 · answered by yogz80 2 · 0⤊ 0⤋
If you've never run before, start off with short fast walks, gradually progressing to short jogs, and then begin lengthining the jogs. You need to increase the distance about every 2 weeks. You should only need to train 3 - 4 times a walk. You MUST have rest in between sessions. Most important, ensure you have decent running trainers!
An excellent resource site is http://www.runnersworld.co.uk/
2006-07-24 00:47:29 · answer #4 · answered by Stephen H 4 · 0⤊ 0⤋
run around yor district 4 increasing distances run 30 an hour in the evening of everyday. Do 4 days of 1km running, 3 days of 2km, 2 days of 3km, 5 adys of 4km, 2 days of 6km and then 3 datys of 10km with two rest days b4 the actual race
2006-07-24 01:14:39 · answer #5 · answered by motown 5 · 0⤊ 0⤋
hi im a runner im of to denmark for the world orienteering championships tomorrow
the best trainning u can do is 3 long runs a week and fartleg trainning inbetween dont for get to take on plenty of water in this heat
2006-07-27 11:43:50 · answer #6 · answered by carl 1 · 0⤊ 0⤋
start light and build up nearer the event. Start once a week and build to 3 times a week 2 weeks before hand
2006-07-24 00:57:10 · answer #7 · answered by Toomg 4 · 0⤊ 0⤋
its only 6 miles.. start by walking for a few wks.. then introduce jogging.. 3-4 times a wk . do at least one hard session a wk and a couple of easyier ones. there are plenty of ideas on running sites that will offer structured programmes.
2006-07-24 00:47:21 · answer #8 · answered by Anonymous · 0⤊ 0⤋
the simple answer is little and often...
start off at say 1-2km per day, and build it up slowly until you hit the 10K mark.
the key is warm up properly, get some decent shoes not the rubbish you buy in the highstreet stores, and most importantly listen to your body and use your brain, you will get tired but if it twinges or hurts DONT DO IT!
2006-07-24 00:49:58 · answer #9 · answered by donnchadhjh 2 · 0⤊ 0⤋
i don't know and i couldn't tell you b/c i smoke to much!!
2006-07-24 00:47:16 · answer #10 · answered by Grim Reaper 1 · 0⤊ 0⤋