PGAC in 8 weeks and running awfull, help!?

[1benj1]

:|

[1benj1]

in the gym every otherday so all my body strength is quite good but running i think i can do about 2 miles :| going to start boxing been told it is great for fitness?

[Chris Gray]

Hello 1benj1 here is a scedule for you to improve your running. I've done it for exactly 8 weeks so you can peek for your PGAC.

Week 1
Monday - Rest
Tuesday - 3 m run
Wednesday - 5 x 400m
Thursday - 3 m run
Friday - Rest
Saturday - 3 m run
Sunday - 5 m run

Week 2
Monday - Rest
Tuesday - 3 m run
Wednesday - 30 min tempo ( with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down )
Thursday - 3 m run
Friday - Rest
Saturday - 3 m fast
Sunday - 5 m run

Week 3
Monday - Rest
Tuesday - 3 m run
Wednesday - 6 x 400
Thursday - 3 m run
Friday - Rest
Saturday - 4 m run
Sunday - 6 m run

Week 4
Monday - Rest
Tuesday - 3 m run
Wednesday - 35 min tempo
Thursday - 3 m run
Friday - Rest
Saturday - Rest
Sunday - 3 m run

Week 5
Monday - Rest
Tuesday - 3 m run
Wednesday - 7 x 400
Thursday - 3 m run
Friday - Rest
Saturday - 4 m fast
Sunday - 6 m run

Week 6
Monday - Rest
Tuesday - 3 m run
Wednesday - 40 min tempo
Thursday - 3 m run
Friday - Rest
Saturday - 5 m run
Sunday - 7 m run

Week 7
Monday - Rest
Tuesday - 3 m run
Wednesday - 8 x 400
Thursday - 3 m run
Friday - Rest
Saturday - 5 m fast
Sunday - 7 m run

Week 8
Monday - Rest
Tuesday - 2 m run
Wednesday - 30 min tempo
Thursday - 2 m run
Friday - Rest
Saturday - Rest
Sunday - Rest

[1benj1]

thanks! thats helpful, but after running 2 miles im knackard so i need to improve running distance really any ideas?

[Chris Gray]

The only way you can improve your running distance is to run for a longer distance mate.

[nufc_bhoy]

Try running a mile and a half, then stop do some stretches- to get your breath back, then try running another mile and a half, stop and get your breath back and again another one. Try doing this for a few weeks, at a medium jog pace, just enough to hold a conversation. Once you can do this quite comfortabley, then try timing yourself over the mile and a half, see what your time is, to have a gauge for future. Then once your used to running, and have an ok platform to build upon, start doing some fartlek training, (fast/slow running) and also some longer distance work, 2, 3, 5 miles. This allows you to build up your distances gradually, and helps with the boredom factor, as your varing your distances. Someone in my local gym suggested this to me and it helped me alot. Hope it helps you the same.

[bird]

Chris Gray good post but I think thats probably slightly overdoing it for someone who is struggling to do 2 miles.

In my opinion just try get as many 2 mile runs in as possible could try some cirtcuit training aswel, like boxing as you stated is great for fitness. Build yourself up to 3 miles and when you are comfortable add a long distance run once a week. Don't overdo yourself, its one thing saying it's only pain, it is to a certain degree, then its your body telling you something is wrong especially if you are an inexperienced runner.

Also make sure you have got the right shoes as this can prevent injury's such as shin splints ect.

All the best, I no this post is a bit late but nevermind.

Cheers, Bird