i can run some days but not the others? please help?

Question

im 16 male, i plan to run 3 times a week. on sunday tuesday and thursday. on sunday i ran 6 kilometres in 30 mins and i wasnt able to do this on tuesday, i ate the same diet and kept hydrated. did i not take enough of a break after sunday? if so how long a break should i take? and i really have to push myself to run 6 kl in 30 mins.

thanks for your help

Answer 1

Did you do anything on Saturday? If you were active on Monday and Wednesday but rested on Saturday, maybe you were rested enough to grab that extra few seconds.

Answer 2

How long have you been on this exercise regimen? Sometimes your body will naturally and unknowingly to you.... regulate how you exercise. I stay stick with your program and be patient with it. If you are really pushing yourself to reach your goal initially, you might be starting out a little faster than needed... maybe back off the pace twice a week to 35 minutes and once a week go for 30.... then as you strengthen, switch to once a week at 35, twice at 30.... then 2x's at 30 and 1 at 25 minutes. Hope this helps some.

Answer 3

Hi, The key to all exercise plans is to build up slowly. I would suggest 4 km or less in order to build regularity into your regime. Regularity is much more important than distance covered or speed and is in fact the key to achieving your goals whatever they are.
Of course do all the common sense things ,keeping hydrated with water, eating well, but don't set yourself up for failure, you might then become discouraged. Start slowly, increase gradually. Good luck!

Answer 4

There is a lot written on interval training. Bruce Lee, the Master of Fitness-said you should run two miles every day as fast as you can. Speed work has to be integrated with other run distances, speeds, and days.

Answer 5

You need to have a sort of endurance program that will get you running further distances in shorter periods of time. Most people will simply try running a certain distance in a certain time, then try to beat it the next time they run. It doesn't work that way for most people. The secret, is running considerably shorter distances as fast as you can on one day, then running a longer distance the next day with out timing.
Start with a goal time and distance, and a time period in which to achieve that goal. Say its 6k in 30min consitantly in 2weeks time. Here is a sample scheduel:
On Sunday, run 3k once in the morning, then again later that same day, with out regard to time. On tuesday, run 3k in the morning as fast as you can. This is where it helps to have a track, or premeasured distance. As soon as you are at your normal resting pulse and heart rate, and you are breathing comfortably, run 100 meters full sprint, then walk or jog untill you regain your breath, then repeat untill you've run full sprint a total of 3k. Then walk it out for at least 1k more. On Thursday, run for 30 minutes with out regard for distance, and try to maintain a consistant pace. Work on your breathing and foot cadance. It helps tremendously to have a rythym relationship between your breathing and your stride. For me, its inhale 2 steps, exhale 2 steps. Think of a song. In your nose, out your mouth. Don't chew gum. don't listen to a mixed tape or cd, or radio station. Always the same song. On Sunday, start over, but run 3 sets of 2k. Repeat Tuesday and Thursday, then on the 3rd Sunday, run your 6k, as fast as you can. If you make it, keep going, and slowly increase your goals, and adjusting your workouts.
Always warm up before you run, walking briskly or doing calis and light stretching, and always finish with a "warm down", walking at least 1-2k, and thorough stretching afterward.
On the days you don't run, do at least 20 minutes of warm up exercises and stretching, and a good abdominal workout, which is important for keeping your lower back an hips alligned properly while you run. The biggest turn off for people who want to run is lower back and foot pain. Both from poor hip allignment an the feet of course from bad shoes.

Answer 6

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