Running and Endurance?

Question

I am a horrible runner. I try super hard but it seems like I have no endurance or basic skill in running. I can run one good mile but after that I am drained i have conditioning in one month and have to be able to run 3-4 miles... HELP!

Answer 1

Try a beginer running routine.....

http://run.dolphinstreet.com/3weekrunningprogram_beginner.php

Try this really good...

Answer 2

Ain't likely you'll run 4 miles in 1 month. Here's a sensible training schedule to work on.

mon - 1 mile
tue - half mile
wed - 1 mile
thur - half mile
fri - 1 mile
Sat - rest
Sun - 1.5 miles

Increase 10% each week after that.

Running too far too fast is a sure recipe for getting injured and being completely unable to run - NOT A GOOD PLAN.

Answer 3

start by running a distance you know you can do, keep running that everyday for about a week. then the next week run a longer distance for that week. Every week run a little further.
Hope this helps ............. Good Luck!!!!

Answer 4

Sounds like you might be running to fast in the first mile.You need to work on pacing yourself.What I might suggest is to work on your endurance. .Start out slow your goal is complete the distance and not worry about the time. Try something like this over the next couple of weeks.

week-1 (running every other day) run 1 mile,1.5 mile ,1 mile
week-2 run 1 mile, 2 miles, 1 mile
week-3 run 1 mile 2.5 miles, 1.5 miles
week-4 run 1 mile 3. miles , 2 miles

A couple of conditions workouts. You can scale them to your level of fitness. Here is some nutrition info.
1. Fat
At every meal, you must eat an adequate amount of good fats. Good fats include Omega-3 EPA/DHA concentrates and monounsaturated fats like extra virgin olive oil, almonds, and natural peanut butter. Bad fats include trans fatty acids found in partially hydrogenated vegetable oils and Arachidonic Acid (AA) found in fatty red meats and egg yolks.

2. Protein
To keep your insulin levels in the Zone at every meal, you must always consume adequate amounts of low-fat protein (about the size of the palm of your hand or about 3 ounces for most females and 4 ounces for most males). A typical snack contains 1 ounce of protein for both women and men. The best protein sources are skinless chicken, fish, turkey, lean cuts of meat, low-fat dairy products, egg whites, protein powder and soy meat substitutes.

3. Carbohydrates
In addition to good fats and protein, you must also eat carbohydrates at every meal and snack. However, not all carbohydrates have the same effect on insulin levels. Starches (like pasta, potatoes and bread), grains and rice elevate insulin levels too much, whereas, most vegetables and fruits do not spike insulin levels (a few exceptions are corn, peas, bananas and dried fruits). While this doesn’t mean you have to completely eliminate starches, grains and rice from your diet, you must eat much smaller quantities of them compared to your intake of vegetables and fruits.

It’s as easy as 1, 2, 3.
The Zone 1-2-3 Method makes it simple to determine the fat, protein and carbohydrate content of every meal and snack. For every gram of fat you consume you need to eat twice as many grams of protein and 3 times that amount in grams of carbohydrates.
Meals for Females
At each meal consume approximately:
10 grams of fat
20 grams of protein (2x the fat grams)
30 grams of carbohydrate (3x the fat grams)

Snacks for Females
At each snack consume approximately:
3 grams of fat
6 grams of protein (2x the fat grams)
9 grams of carbohydrate (3x the fat grams)

Meals for Males
At each meal consume approximately:
15 grams of fat
30 grams of protein (2x the fat grams)
45 grams of carbohydrate (3x the fat grams)

Snacks for Males
At each snack consume approximately:
3 grams of fat
6 grams of protein (2x the fat grams)
9 grams of carbohydrate (3x the fat grams)
The 1-2-3 method is an easy way to make sure you get the right balance of fat, protein and carbohydrates to “turn on” a fat-burning metabolism and satisfy hunger at the same time.

Remember, the above numbers are approximate. So don’t worry about being 100% precise. Hunger control between meals and how your clothes fit are your best barometers for success.

Timing
Eat a Zone meal or snack within one hour after waking. To keep your insulin levels in the Zone so you are burning stored fat instead of accumulating it, eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack (including one at bedtime), whether you are hungry or not.

Liquid
Drink eight 8-ounce glasses of water a day.

As many rounds in 20 minutes of:
·
· 5 pullups
· 10 pushups
· 15 squats
4 Rounds for time
· 400 meter run
· 50 squats

As many rounds in 20 minutes of:
· 5 Pullups
· 10 Pushups
· 15 Box Jumps

5 Rounds for time:
· 400 meter run
· 25 sit up to stand up
·
· Complete as many rounds in 15 minutes of:
· 5 pullups
· 10 pushups
· 15 squats
· then
· Worked on Max situps in 1 minute
· Max pushups in 1 minute
· Broad jump for distance
P
3 Rounds
· 50 Squats
· 40 Situps
· 30 Pushups
· 20 Broad Jumps
· 10 Pullups

Max Squats in 1 minute
10 Rounds
· 5 Burpees
· 10 DB Situps
Max Squats in 1 Minute

Answer 5

depends what conditioning