cutting time off your mile run?

[Shiffty]

Re: cutting time off your mile run?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Chance</div><div class="ubbcode-body">Get off of the treadmill and hit the road. The treadmill just isn't the same as outdoors.
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right on best way is to just do it nothing worth having comes easy.

 

[KiwiShtr]

Re: cutting time off your mile run?

Awesome result and good debreifing too.
It only gets better from here. Stick with it.
Good on ya mate.

 

[bvt]

Re: cutting time off your mile run?

Congrats on your commitment and accomplishments thus far. First, I would lose some weight, like a couple Accuracy Internationals. They are SUPER HEAVY!
Seriously, DeathExpress said it best on page#1. Give your joints a break, esp. your lower legs and knees. I've trained w/a lot of big guys with shin splints that look like a horror movie, from overuse/overweight. Run on grass when ever possible and use the pool.
Don't consume any carbs after noon. They are your enemy. Flax seed, fish oil(natural anti inflammatories) and lots of greens to fill you up. Don't starve yourself, your body will go into survival mode.
Don't be afraid to pump some iron to break up your training. Bigger muscles burn more calories. You can't expect to run all the time and expect continuous gains.
Like mentioned before, break up your distances into smaller chunks. Keep us posted. Good luck.

 

[ssatt68]

Re: cutting time off your mile run?

Start with 6 x 400m at 90 seconds work 90 seconds rest do this three times a week. Two other days out of the week run 10 x 100
the work out takes a total of about 25 minutes

fuel sources and duration oxidative(aerobic)= indefinite, glycolic(Cardio)= less than 120 seconds and ATP(anaerobic= less than 20 seconds… We need to train in the glycolic/ATP level, which should be really uncomfortable
Most people go out and think they are doing "cardio" and they are really doing aerobic training, which is good for a fitness level that is not in a high risk profession. If you are out beating the pavement into submission for 4-5 miles you are training for a half marathon not a 1.5 mile run. For speed... more is not better.
For real functional power to weight ratio (the tactical/lEO athlete is not a marathon runner)
Think about the 1 mile run in this manner run 800m in 3 minutes… go all out… and you could walk the next 800 @ a 14 min mile pace and still finish in less than 10 minutes
I've seen a ton of good advice on this link... ADD Strength Training.. Sets of 1-2-3 get the one time lift strength up in your big multi joint lifts, cleans, clean and jerk, overhead squats, snatch (ATP use and production)
Then work some high rep, low weight, high tempo clean and jerks say 55-75lb x 30 reps as fast as you can go... Glycolic (breakdown of sugar for fuel)
Running distance is training to run slow... If you want to drop your run times run sprints
Power is a function of foot pounds per second example clean and jerk has a range of motion around 7 feet 7’ and we are going to do 75 lbs so 7 * 75= 525 ft/lbs not multiply by reps 30, 15,750 ft/lbs then divide by seconds total workout time of 120 seconds 131.25 foot pounds per second translated into energy 152000 cal/hour running to lose weight is a waste of time and your joints!!!
Cross fit level 2, master fitness instructor, combatives instructor