ShapeFit.com

[kkjade]

i'm 18 years old and a bit unfit as of the last year.
i used to train daily for sprint and long distance running.
but i had a coach and everything was easier coz i was being pushed.
from the time i was 12-16 i was running state level.
Nowday i'm lazy as anything and after finishing school i dont do ANY exercise - veryy sad huh!
i reallyyy want to get back to running. i've started jogging but i burn out farr to quickly! how do i go about getting back into it?
i really want to start competing again. i mean, every year i still compete in sprints and i do really well coz i'm naturally fast. but now my long distance is suffering. Can u help?

[Boss Man]

You need to do some kind of interval work it looks like. So try something like this.

Walk for about 3 minutes quite quickly, then jog for 30 seconds and repeat. Walk, jog, walk, jog, etc etc

You should be able to manage roughly 28 minutes like this, or just under 30 minutes.

Do this 5 times a week,

Week 2, cut walking times to 2 minutes 50 secs, and increase jogging to 40 seconds.

Do this again 5 times a week.

Week 3, Walk for 2 minutes 40 secs, jog for 50 seconds.

You should still be following this trend of reducing walks by 10 secs, and increasing jogs by 10, until you're effectively after a few months, doing the 28 minutes without stopping.

If you're feeling a bit more adventurous, you could increase each running session to 35 minutes, and start there.

This slow gradual change in your Cardiovascular ability, should help you get back to some kind of form.

[kkjade]

thanku.. kk i will try that.
i mean at the moment i dont have a coach coz i want to get fit first.
thankyou i will keep u posted.

[kkjade]

ohhh wow! already working!
thanku so much!
i ran for 45minutes today - how exciting!!