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been training for about a month my upper body strength coming on well but my running times havent. 3mile=24min, 1.5mile=10.5min. these times have not changed for 4 weeks someone please help!

Are you warming up properly?

After you have finished the runs do you feel as if your heart is going to burst? because if you don't your not putting enough effort in

Try doing some sprints, and read the "training" thread thats in the "joining the royal marines" section, as skiffle has posted some really good advice about training.

lew

Clocks sessions are the best to increase overall cardiovascular fitness. If you've got an athletics track nearby, use it.

Do this session, with a 3min recovery between each, and put as much effort into each as you can:
300m, 400m, 600m, 800m, 1200m, 800m, 600m, 400m, 300m

I used to do this twice a week, and it really boosted my fitness, both in sprints and long distance.

Good luck.

HotShot, During the 3 minute recovery, are you walking or jogging?

Thanks

Standing as still as you can. This builds up lactic, and thus simulates how your body is during the end of a long run. For the first few times you do this session, you will feel the need to get your legs amputated. But after about 4-5 sessions, you will really start to notice the difference and lack of pain in the legs.

Then, try a few longer runs, and you should find you can go faster for longer.