I Fancy A Change

[Trev1]

Hi everyone I'm considering changing form running my usual distances to running for time. Just bought the book "Fighting Fit by Adrian Weale" it's a good read lots of good information in it and on one bit it says run for time becuase you'll get hung up on distances and not concerntrate on your running properly and it's true I am so hung up about running further distances etc so I fancy a change to running for time has anybody on here done this or is doing it? thanks lads.

[tom163]

You don't have to do just one or the other mate, personally I do more distance running as it improves Stamina then every 2 weeks I do either a 1.5 time run or just a overall time run just to see how I have improved. Maybe do something like that for yourself but make it suited to you, maybe do more timed runs and then one long distance every week or so just to keep the distance good aswel.

[insushin]

Hey Trev I'm doing that at the moment, it makes sense that its better for you, since if you keep running a set distance and improve on your time for that distance each time you'll be running for a shorter period of time and thus not working your body as much. I've started using this programme I found on the arrse forum:

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8 Week running programme designed for increasing speed with a little stamina training for good measure.

Starts at a very basic level. For those who can already run 2 -3 miles comfortably, start at week 2/3. If you have trouble with any of the weeks, do that week again. As you progress to week 4, the training heats up a little. Try not to run on just hard surfaces. For the last two weeks, on the steady state runs, make sure you have included hills (and not just going down them either). Make sure you have rest days in-between too. Just because it says day 1, day 2, day 3, it doesn't mean Monday, Tuesday, Wednesday i.e. first two weeks, complete Mon, Wed, Fri. Guys, when it comes to using the weights, choose 10Kg and not 5K, that’s for girls if they have problems comfortbaly supoprting 10K.

Make sure you stretch, warm-up and cool down properly. At least 10 minutes should be put aside for your warm up. On the runs, if you wish, take some water with you, especially if you have not been out longer than 2 miles.

To find out what your 100% effort is its 220-age. So as I'm 26. My MHR (Max Heart Rate) would be 194. Therefore 60% = 116 BPM. If you can, use a heart rate monitor for this if not then you know when you’re putting in the effort.

In the last few weeks, on the interval days, try to push your speed up a fraction with each cycle. If you’re training within your comfort zone, you’re not going to improve anything, just maintain what you have.

WEEK 1

DAY 1– interval training
4/1 Run/light jog ratio. Complete this six times
Run for 4 minutes at around 60% effort and slow jog (40% effort) for 1 minute. For runs not on your speed day, aim to put in this effort.

DAY 2– interval training
Repeat as for day 1.

DAY 3– interval training
5/1 Complete this six times.

WEEK 2

DAY 1– speed training
3/1. Complete this five times. You need to put in the effort here - this is your fast day and will increase your anaerobic output.
Run for 3 minutes at around 80% effort and slow jog (40% effort) for 1 minute.

DAY 2– interval training
5/1 Complete this six times.

DAY 3– interval training
Repeat week 2, day 2.
Squats 20 x 3
Lunges 20 x 3

WEEK 3

DAY 1 – interval training
6/1 Complete this 5 times.
Squats 20 x 3
Lunges 20 x 3

DAY 2 – steady state run
Steady state jog at 50% effort for 30 minutes.

DAY 3 – interval training
5/1 Complete this 5 times.
Squats 20 x 3
Lunges 20 x 3

DAY 4 – interval training
6/1 Complete this 5 times.

WEEK 4

DAY 1– speed training
3/1. Complete this five times.

DAY 2 – steady state run
Steady state jog at 50% effort for 30 minutes.
Squats 20 x 3
Lunges 20 x 3

DAY 3 – interval training
5/1 Complete this 5 times.

DAY 4 – interval training
6/1 Complete this 5 times.
Squats 20 x 3
Lunges 20 x 3
WEEK 5

DAY 1- Speed Training.
3/1. Complete this five times

DAY 2 – Interval training
7/1 Complete this four times
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg)
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg)

DAY 3 – Interval training
7/1 Complete this four times

DAY 4 – Interval training
6/1 Complete this four times
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg)
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg)

WEEK 6

DAY 1 – Speed Training
3/1. Complete five times.

DAY 2 – Steady state run
50 – 60% effort for 35 – minutes
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg)
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg)

DAY 3 – Interval training
6/1 Complete this five times
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg)
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg)

DAY 4 – Interval training
7/1 Complete this four times
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg)
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg)

WEEK 7

DAY 1- Speed Training.
3/1. Complete this five times

DAY 2 – Steady state run
50 – 60% effort for 35 – minutes
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg)
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg)

DAY 3 – Interval training
8/1 Complete this four times

DAY 4 – Interval training
8/1 Complete this four times
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg)
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg)

DAY 5 – Steady state run
50 – 60% effort for 30 – minutes
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg)
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg)


WEEK 8

DAY 1- Speed Training.
3/1. Complete this five times

DAY 2 – Steady state run
50 – 60% effort for 35 – minutes
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg) – Twice a day
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg) – Twice a day

DAY 3 – Interval training
8/1 Complete this five times

DAY 4 – Interval training
8/1 Complete this four times
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg) – Twice a day
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg) – Twice a day

DAY 5 – Steady state run
50 – 60% effort for 30 – minutes
Squats 20 x 3 (small amount of weight held close to chest total 5 – 10Kg) – Twice a day
Lunges 20 x 3 (small amount of weight held in each hand total 5 – 10Kg) – Twice a day

ENJOY
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I'm running a meagre 11:41 so i hope to improve my time drastically anyway good luck, Is the fighting fit book worth getting at all?

[just_me]

I have the Fighting Fit book and whilst I don't use the programmes they have in there it does have some good techniques and excercises you might want to incorporate. Only cost me around a fiver anyhow.

[Wannbe_Para]

Thanks lads. That 8 week programme looks good mate might follow that myself .

[Wannbe_Para]

Was just wondering if any of you have mixed your bodyweight circuit with a few weighted ecercises such as bench press? and is this ok to do? or should my bodyweight workout just have bodyweight excercises in it?