GET AS GOOD AS RUNNING AS QUICKLY AS POSSIBLE

[batess01]

Hi my name is Seb, im 17 and have done a lot of weight training in the past, im hoping to get as good at running as possible and would just like some advice from those on here. I hope to join the Royal Marines Reserve, (I am in , but must complete a selection weekend).



Current situation:


I am not as fit as i would like to be (Im just not good at running at all!!!)

I do 3miles in about 26-27minutes on a good day. And i run a mile in about 8minutes.

My goals I am sure of,
...However the way to achieve them I am not; as I am unfamilliar with running programs.

Goals:

---Being able to hold 7minute miles for about 30minutes no problem.
---3miles in under 21mins every time no problem.
---1mile sprint in under 6minutes every time without hassle.

If i could get some good information on that, that would be awsome.

Oh yeh, i have 2 months!!!!!!

I am:

154lbs about 70kg.
I am 5'8 about 172cm
I am 13% Body Fat
I will be over the next 2 months cutting down on bodyfat big time, aiming for a bodyfat percentage of between 6-8%.This will take me down about 12lbs.
I will be on a caloric defecit over the next 2months, however i will be carbohydrate cycling for the harder days, in order to retain muscle and strength while keeping energy levels up.

I know the goals seem small to you, but for me to achieve those goals within 2months would be just awsome.

I am a student doing my Alevels, however i have just done my exams. This will leave me A LOT OF SPARE TIME TO EAT AND TRAIN AS I WISH. I have deliberately NOT GOT A JOB so that i can train specificaly for RMR selection.



Thanks for your time,
Seb

[UpNorth]

I know the goals seem small to you, but for me to achieve those goals within 2months would be just awsome.

Your goals actually seem phenomenally difficult to me given where you are. I'm not sure how to advise you here, other than keep in mind 8 weeks is NOT a long time to get in shape and therefore you need to plan carefully what you do. There are some folks here who are currently or who have served in the military and they might have a better idea of what you're up against, but I would suggest finding an aggressive GPP program and throwing in a couple of runs on top of that and see how far it takes you.

Good Luck!

[batess01]

I have just checked some milages,

I have done 1.5miles in 9:30 but it was a hangout, and 3miles takes me about 26-27 no more.

I think it is possible, as i have 2 months where im free alot of the time to do my own training and eat how i like.

But il take your advice, can you give me an example of a GPP program??

Thanks.
Seb

[Buk]

That changes things, 9:30 for 1.5 is a 6:20 pace which puts you very close to your target pace for 1 mile so it shouldn't take long to make it "without hassle." That is quite a bit different than the 8 minutes you posted before - and changes my recomendations which I was writing a bit ago when my computer crashed. Endurance seems to be your problem now finishing a 1.5 in 9:30 but it takes you almost 3 times as long for 3 miles. Probably what would suit you best is learning to pace yourself and doing tempo runs, which luckily for you go hand in hand. How often per week do you plan on running. I would spend half of your training sessions(2 a week) doing tempo runs. Work on a 7:00 pace for half mile intervals(with a very easy 1/4 mile recovery - should give about 1:1 work to rest) for about half of your training sessions. Once you can do 6 intervals maintaining your goal pace, it is time to either go for faster tempos or cut your recovery in half - I would probably vote for cutting your recovery. Also every week I would include a 40 minute comfortable run. I would also do a very uncomfortable 30 minute run at least every other week, probably alternating with a speedwork session of 400m and 200m repeats every week with near full recovery on the opposite weeks.

Do you also weight train? How many calories are you thinking about consuming, and how low do you plan on going on carbs?

[batess01]

The 9:30 was on a tredmill tho (9:23 - but i was DEAD afterwards)

I will be weight training every day apart from sunday, for an hour.

My maintenance level for calories is around 1900.


I will have low carb days 3 a week (1100)
I will have moderate carb day once a week (1500)
and i will have high carb days twice a week (2500)

I aim to do one hours fasted cardio every morning before breakfast.



I plan on running as much as you tell me to, 7 times a week 14 times a week whatever, as long as i achieve the goals in 2 months


Thanks for the advice.

[batess01]

How does this sound as a program:

mon - fast 30minute run.

tue - REST

wed - RMR training

thu - INTERVAL RUN (3x1mile runs (5min walks in between)

fri - easy 40 minute run

sat - tempo run (1/2mile fast 1/4mile slow do this 4times)

sun - REST

[Buk]

Ditch the fasted cardio to put more effort and intensity into your specific training. Do your training outside, not on a treadmill. How much, and what kind, of cardio and running have you been doing over the last few months, and how long ago was your 9:30 on the treadmill. What has your diet been over the last few months? That intake seems very small, espically if you want to support any worthwile level of training.

What does your weight training consist of, 6 sessions a week may be more than optimum and could actually be hindering your goals, espically on such a caloric deficit.

[Buk]

What does your RMR training consist of, what does your weight training consist of, what days are you going to be eating?

[batess01]

in the past few months my diet has been semi healthy with a normal day as bellow:

breakfast: oats and milk

lunch: jacket potatoe cheese and ham

buiscuits and tea or something similar

supper: spaghetti bolonaise or something


The 6 days a week of weight lifting, will have different designated bodyparts to work on so should be too much of a problem, ie: sore arms/traps wont affect my running that much.

I can crap the fasted RUNS, but il just walk instead or something?

I want to try out this fasted cardio, so il just walk/bike/swim for an hour, and do the running in the evening?

The 9:30 1.5miler was in late April , and since then i have done little running, i have - however done a bit recentl in the past 2 weeks i have run about 5 times. (they were 2-3mile routes).

Thanks,
Seb

[batess01]

RMR training is on every other wednesday and will consist of lots of circuit type training with some running and rope climbing etc.

My weight training plan is as follows:

( an hour of the following ) - my arms and shoulders are lagging, so il work them twice a week.

mon: arms and shoulders
tue: abbs
wed: chest and back 0R RMR
thu: abbs
fri: arms and shoulders
sat: legs

[Buk]

What do your "arms and shoulders" and your "legs" routines look like. I, myself, am not a big fan of body part split training. I think most people are much better off training 3 or 4 times a week working either half or their entire body each session.

I may well be wrong, but the impression that I am getting is that you are jumping into this with a lot of eagerness and the desire to do a little bit too much at once.

There is no reason to try out fasted cardio when you have a specific goal of reducing your mile time. You should consider how each activity will help you reach your goals, and also the negative impact they will have on your other activities that are going to help you reach your goals. Fasted cardio will do little more than burn some calories, as little as you plan on eating this will only hurt your efforts. You need that energy for your training.

[UpNorth]

This is just my opinion so take it for what it is worth (no expert here):

1. Sounds like you are doing a body builder routine, right? If so drop it like a bad habit. You're training for the military, you need strength and endurance, not a peaked bicep. Go to t-nation.com and find a FULL BODY routine, look for something by Chad Waterbury or Alwyn Cosgrove. You'll see much better improvement focusing on squats, deadlifts, cleans, etc. then you'll ever get from a tricep kickback.

2. Get your nutrition in order. Read everything by John Berardi. He is not the be all end all of nutrition but he has a lot of free information on his website and will give you a great start. Pay particular attention to his "7 habits" article.

3. Focus your goals. I would recommend working on your conditioning (strength and endurance) and forgetting about fat loss for now. The military isn't going to care if you are 6% or 13% body fat. They will care if you are puking after a 3 mile run however.

I don't mean any offense with this post -- you sound dedicated and ready to do what it takes and that is fantastic -- just trying to give you an honest opinion.

Good Luck

[batess01]

Thank you for your honest opinions, that is EXACTLY what i want from this thread, so thanks everyone.

I have been using compound lifts for around 2 years now, squats, deads, bench etc. And have noticable improvements.

HOWEVER, squats and deadlifts i am unable to do due to my back, so im moving into isolation work now, and i have seen some good gains from this type of training (ie: split, isolation) in the previous months.

Perhaps you are rite, maybe i should forget the fasted cardio etc this would mean i have more energy for my hard runs.

If my aim is to decrease bodyfat then the runs will do that anyway.

What sort of program would you suggest?

[Buk]

What back problems do you have that you can run but can't squat?

I have outlined something along the lines of what I suggest:

• 2x tempo run (1/2mile fast 1/4mile slow do this 4times - working up to 6times) then increasing speed or reducing rest
• 1x comfortable(but not easy) 40 to 60 minute run
• 1x to 1/2x - full effort 30minute run.
• 1x to 1/2x - sprint/speedwork training 200s and 400s

I would work hard on diagnosing and trying to fix whatever back problems you have. They are going to hinder your running and general exercise and likely cause compensations and muscle imbalances that will negatively affect your abilities. Could it simply be over developed ab muscles compared to your lower back and trunk stabilization? 2 days of direct core work is hard to compensate for to keep the lower back up to pace.

[batess01]

I have a hyperlordotic back which has caused a large lordosis, which led to possible inflamation of the faccett joints in the lower spine. the Pain is only on the right hand side of my back, i stay away from squats incase the pain comes back again, if i play football, or kick etc then the problem comes back. I am doing a lot of core stability, with planks etc.

[batess01]

MY nutrition is in order, i am very aware of how to eat, but during the past 2 months ive been eating like a "normal person" would. During these 2 months i will be eating 6-8 meals a day with about 1-2g protein per pound of bodyweight. Along with correct timings of simple and complex carbs to maximise my energy levels for training.

[Buk]

6 meals averaging 200 calories, with half(1g per pound) to all(2g per pound) of your total calories from protien? What are your planned fat and carb breakdowns for the low carb days?

[batess01]

I think im going to have to rethink my diet again, give me a few moments

What would you reccomend as far as diet is concerned, if im interested in achieving results with running AND burning fat?