improving my fitness... HELP!

[speedyuk]

hi,

im new to the forum and only found the link today from another website.

I was previously in the Teritorial Army. Im fairly active and try and keep fit, a few months ago i decided to rejoin after a 3 year break and i have now started training again.

My main objective is to get my levels of fitness backup and in addition i also have two other objectives, this is where you may be able to help:

> i currently run 1 1/2 mile in around 11min, i want to improve on this, but even after 3-4 months, i've only knocked off about 1 min on my previous time

> this ones the harder one, 10 mile in under 1 hr and 50 min cross country with burgan (rucksack) with 35lbs (15kg), it's been 8 years since i previously did this

i visit the gym 6 days per week,

day 1 arms
day 2 legs
day 3 back

repeating again for 3 days then one days rest

on the weekends im doin one 10 mile run and during the week im doin x2 3 mile runs

what can anyone recommend for my training plan, should i change it and how best can i improve my times.

[NirvanaBliss]

Hello and welcome to the forum...

I think you have it covered, maybe what you do need is someone as a mentor, or maybe someone who is supporting you to keep on going!!!

Personally all i think you need is some support, and you come to the right place, come chat to the runners here, and your be fine! and the time you do 1 half miles is pretty good, if you work on how many miles that is for an hour, so i wouldn't be so hard on yourself, you just need some/ or more encouragement!!!

H

[speedyuk]

Hello and welcome to the forum...

I think you have it covered, maybe what you do need is someone as a mentor, or maybe someone who is supporting you to keep on going!!!

Personally all i think you need is some support, and you come to the right place, come chat to the runners here, and your be fine! and the time you do 1 half miles is pretty good, if you work on how many miles that is for an hour, so i wouldn't be so hard on yourself, you just need some/ or more encouragement!!!

H

i'm use to havin someone shoutin in my ear as i'm running. It's amazing how much quicker you complete times when you do cft (combat fitness tests)

max time for 1 1/2 mile is 14 min, whilse i come under that at 11 min it's hard to see how i can improve it?? i'm just lookin forward to some better weather, i only train on the nighttime and when ur out with a tshirt on at 8 in the evening you do get some funny looks!

[NirvanaBliss]

I am assuming you have shorts on too, otherwise i can see what you'd have the funny looks, but even so i do think you just need some encouragement, and get yourself into some of the races, these all do, then you got someone to chat to about how you are doing, and yes having someone bark down your ear, is all well and good, but surely you can pretend someone is shouting down your ear...

11 mins for 1 half miles i think is pretty good, when i went to watch a race, a friend of mine did the calderdale race, and he did that in 70 mins, which was 10 miles i think, fells and all the lot, so thats 7 mins per mile, so 1 half miles is possibly a good 11 mins?

I think your kicking yourself way to hard hunni

[skennaugh]

Enter a couple of races, your speed will improve. If you do a series of races (local 10ks or something like that), you soon recognise a few people who beat you in the last race and then you push to beat them in this race. this way speed, fitness and confidence will improve. And you make friends.

[stevefoster]

i'm use to havin someone shoutin in my ear as i'm running. It's amazing how much quicker you complete times when you do cft (combat fitness tests)

Make up your own imaginary pti in your head, beasting you within an inch of your life. You look like your on the right track mate, just keep pushing yourself and being aggressive. Lots of training tips on here if you trawl through em. Best of luck

[speedyuk]

Make up your own imaginary pti in your head, beasting you within an inch of your life.

merrylegs...

i take it you know of someone who has been here before

im an exstab soon to be a newbie recruit, went out yesterday, it was very cold, this morinin im sufferin, even walkin down the stairs! fear im not gona make it through basic training and will get md, not good

[arthurc]

I'm starting at just 2 to 3 miles just once a week, at weekends. I think I may be very unfit after a long period of being stuck indoors. So is it okay to go anything up to about 30 minutes?

[chris smale]

2-3miles a week isn't going to increase your fitness much.Commit to 15minutes a day to start with. For beginners the best approach is to walk a lamp post, run a lamp post for the required time(15mins).

When it's obvious that your body has got used to this, try to run for the whole 15minutes. Then increase this to 30minutes etc. When you reach the maximum time you're willing to spend daily, gradually increase the pace of your runs.

Don't race against the clock though. If you do much of your energy will be created anaerobically, and over time this will cause physical and mental fatigue. One or two efforts like this are fine, but not everyday.

At the beginning your legs will probably become sore, and when this happens it'll slow you down. Accept it like all runners do and over time you'll see the improvements.

I agree with Christopher Leigh. First time I ever have done so.

There is an old test called the "talk test" which means run at a pace you can hold a conversation.

Think about time on your feet and not about distance, and walk when you get knackered like every other fell runner does.

[southernsoftie]

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