Building Endurance..?

Question

I can barely run a mile, I can do it in maybe 7 minutes but Im dead tired after it. I want to start working at it because Im enlisting in the Marines next year so I think I should get in the shape now. Ive lifted weights since Middle School and strength isnt a problem in enlisting.

But how can I build my endurance on a treadmill? How much should I try to run and how fast for the first couple days, the next couple weeks, and so on?

Answer 1

running on the treadmill will not carry over to actual running on the ground. the only way to become a more effective runner is to run.

Answer 2

you are screwed, i am 15 and have been preparing since i turned 15, i am about to be 16. Right now I can run up to 1 hour or I can run 2 miles in 13 min. After these I am not even tired. You know what I suggest. Since I started up from 1 mile like you 6 months ago I suggest you follow this schedule, it is demanding but it will work.

Join a sport, you will get in shape, explain your problem to your coach.

Also at home you can start out running half a mile a day for the next week. Then next week you run 3/4 a mile.

week 3: 1 mile.
week 4: 1.25 mile
week 5: 1 mile
week 6: 1.5 mile
week 7: 1.75 mile
week 8: 1.5 mile
week 9: 2 miles
Do this on and on and on. You need to run 4 days a week and you need to run based on time or distance. Don't run on a treadmill run in your yard from one side to the next or around the block. Do like I do, get a kitchen timer from walmart and set the timer for lets say "15 minutes" and then you run. Or you run a set distance down the road. You should know though that you are going to have to bust your butt. In soccer practice our warm up is a 2 mile run. Our tryouts were running 2 miles in under 13 minutes. You are out of shape and you need to pray, stay devoted, and try your best. Also look up your score on the "army physical fitness calculator", I am scoring a 204 right now and you should be able to score 200 before you join marines. If you do then you should be alright.

Try to do this before marines:
run 2 miles in 14 minutes.
Do 65 pushups
do 65 situps
do 10 pullups.
You should be alright if you can do these above goals.

good luck and hooah marine, see ya in special ops, God willing.

Answer 3

What you might want to try is interval training. If your using a treadmill then try by walking brisk for 10 minutes, then run hard for 3-5 minutes, then slow the pace again. Repeat this sequence 3-5 times increasing the length of the more strenuous parts. Hence the term "interval training"! You can enhance this by increasing the angles of the treadmill for a more challenging workout. Keep increasing the times and you are sure to build your endurance! Good luck!