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[Hremark]

I recently purchased a heart rate monitor as I my heart sometimes feels like it is pounding out of my chest. Anyway, I have no problems reaching 170-180. I find it hard to slow down because I get bored, however, I don't feel like it is getting any easier and I can not get my mile time to where I want it. (About a year ago I was at around 8:40 and now on a good day can get down to 9:40 for about three miles.) I am trying to get down to 8:40 or less but my body just won't let me get there. It is extremely frustrating to be so slow!!!!! Oh, cardio training on a machine and it knowing only my wieght, height and age....forget about it.....I don't even break a sweat to stay at the required maximum heart rate. Would interval training help, would just sticking to a certain HR be better than worrying about speed????

[swanso5]

interval training definately or try 400's for time that will be just as good and way harder than treadmill runing...nutrition may also be an issue as well as any other training you may be doing...you can't just keep running and trying to get faster each time you need to periodise...try something like this...hope you can understand it

Run 3 Miles in 18mins
• Run 400m divided inially by rest intervals then walking intervals then jogging intervals then working up to full 3 mile run…3 miles is approximately equal to 12 x 400m…week 1 – 6 x 400 @ 75sec pace with 60sec rest…2 – 8 x 400 @ 75 with 60…3 – 12 x 400 @ 75 with 60…4 – test 3 miles…5 – 6 x 400 @ 75 with 60 walk…6 - 8 x 400 @ 75 with 60 walk…7 – 12 x 400 @ 75 with 60 walk…8 – test 3 miles…9 – 8 x 400 @ 90 with 45 slow jog…10 – 12 x 400 @ 90 with 45 slow jog…11- 12 x 400 @ 90 with 30 slow jog…12 – test 3 miles…13 – 8 x 400 @ 90 with 30 walk…14 – 12 x 400 @ 90 with 15 jog…15 – 14 x 400 @ 90 with 15 walk…16 – rest all week and test 3 miles

this would be your major session of the week and i would advise 1 interval and 1 low int low duration session as well during the week and maybe a cross training session depending on how the body feels...let me know what you think

[Hremark]

I guess I should have mentioned that I triathlon train and do half marathons......so I can jog up to around 7 miles at 10 minute pace no problem.
I am 5'10" 160 (this is 10 over where I want to be--probably 15 over where I should be) and 27 years old. I read another board that you listed meal suggestions. I have good eating habits, but I just eat too much and probably not enough protein--the food I have been working on. Recently married and he hates vegetables, I love them. I am a member of a gym, so I am going to work with them on starting a weight training regime to my cardio--I have read a few of your suggestions there also

I will definately give the interval training a go. (Mosquitos are horrible right now and I can only work out very early so I do most workouts at the gym and my long runs on the weekend outside.)

Thanks again!!

[swanso5]

the program can still work if you work the rest times out to suit your goal time i suppose...try it and see