In my gym we don't run, mostly jump rope and other stuff. I noticed today after running a mile I was dying. I was wondering how far should I run eachday and when to increase the distances I run
My Running for Dummies book says not to increase your distance any more frequently than once every 2 weeks.
Depends what your goals are... Depends what the rest of your training programme consists of... How long did it take you to run the mile? If it was much less than your 1km (or mile) race pace and you were dying, I would suggest that you have a potentially, very big conditioning issue. Aside from this run, what else had you done today, and in the previous weeks, training wise? How has your diet and sleep been - any issues which could have lead to a decrease in your performance? As someone who has stated previously that you ran track and boxed, I am very surprised to see you asking this question. If you can answer the above questions, I should be able to guide you in the right direction.
I ran the mile in about 5:43. I don't really have a diet, I just eat. My sleep is around 7-8 hours. I workout before I run, and then I go train after school. I ran track, but boxing takes alot more conditioning than track. Which is why I'm trying to do more than just jump rope and get the most out of conditioning.
I always ran 5 miles a day. Then I increased it to 6-8 miles a day after 6 months of 5 mile running. I guess it just depends on how you feel and what benefits your conditioning for fighting the most. I never felt over trained like I've heard so many times. I always strived to be in better condition than my opponent. Running these long distances will help keep your weight down also.
jesus christ... I have school so I don't think I would have time to run 5 miles a day. But I can see what you're getting at. I have that same strive.
paloalto00 - try fitting these into your programme: Intervals - 1km jog, rest 1 minute and repeat four times. Then sprint 50m, jog back to the start and repeat four times. 400m run (race pace), rest 1 minute and repeat six times. As above, finish with four 50m sprints. 200m sprint, rest 45 secs and repeat 8 times. Finish with 5 50m sprints. 100m sprint, rest 1 minute and repeat 10 times. Finish with 5 50m sprints. 50m hill sprints, use the jog back to the start as your rest period, and repeat 20 times. Try to tie the distances in with your other training, ie: if you have a fight in 11 weeks, perform each session in fortnightly blocks, then move to the next (shorter) distance for the following fortnight etc. This is simply tapering the volume whilst maintaining/increasing intensity towards fight night. These intervals are designed to mimick the needs of a fighter. Dedicate one day per week for these specific intervals - don't do much else on the chosen day - maybe some light core work, but don't overdo it. If you require additional conditioning, select another day (not the day before or after), and perform a full body conditioning workout - something like Crossfit's 'Fran' or 'Murph'. The above protocols, in addition to daily skipping, routine sparring and bagwork should give you all of the conditioning that you will need, provided you attack the training with 100%. Try the above advice, run your mile again and report back to me with your time. Depending on your progress, we might be able to make some adjustments in the future. BTW - 5.43 is a very respectable time.
Thanks for the suggestion, sounds like the workouts we did in football. I wasn't too worried about my time on the mile considering I'm not running track anymore, it's the fact that I was so tired
If you follow the above advice, you will find that one of the main benefits will be the increase in your work capacity. Alongside this, you're time should improve fairly significantly and your powers of recovery should improve remarkably. Give it a go, you only need to dedicate a short period of time on one day per week for this to work.
5:43 isnt bad. You could keep running 1 mile at a time but stop and rest for 2-3 minutes and then run another mile and try to keep the same pace, its not likely to happen but its the effort that matters. Check out rosstraining.com for some conditioning workouts, there are a few good sample ones in the articles section.
