I have pretty much reached goals so far for distance and time. What should I do next?
What would be better to work on next? Should I continue to try to run farther faster? Example as if I run 5 miles @ 44 minutes, should I try to do that faster or should I start running at an incline and each time I run try to increase time, distance, and incline?
Which would be better? Goals are both cardio improvement as well as weight lose.
Which is better?
Moderators: Boss Man, cassiegose
Which is better?
If you have reached your goal for distance and time, then how about setting a new goal, such as finding a hill/mountain to climb and set a time to reach the top in?
Another way of setting up for improvement is to start entering races. Look up some races in your region, find out what times the quickest runners normally achieve, and set that as your next goal. Weight loss should come with training, particularly 5 mile running.
Good luck!
Another way of setting up for improvement is to start entering races. Look up some races in your region, find out what times the quickest runners normally achieve, and set that as your next goal. Weight loss should come with training, particularly 5 mile running.
Good luck!
Clems right you should try Interval training.
When you lift weights your muscles are contracting and relaxing. Interval training has the same effect on you heart making it stronger.
You will notice after doing this your times and distances will increase.
If you run on a treadmill change your speed every 2 to 4 min increasing and lowering speeds. You can also periodically change your incline.
If you run out side in a neighbor hood run at about 70% of your hardest when you get tired stop and walk to a certain point then continue this for a certain distance or time.
You can also bounce in between your target heart rates. Your target heart rate is a % of your max heart rate.
This is the formula to find your estamated Max heart rate.
220 - age = Max heart rate
Subtract your Resting heart rate
then multiply by .6 for 60% and .8 for 80%
Then add your resting heart rate to find your target heart rates.
(EX)
220 - 20 = 200 Max heart rate
200 - 51(resting heart rate) = 149
149 x .6 = 89.4 + 51 = 140 (60%)
149 x .8 = 119.2 + 51 =170.2 (80%)
I would run untill I hit 170 bpm and walk untill I got to 140 bpm then i would run again.
When you lift weights your muscles are contracting and relaxing. Interval training has the same effect on you heart making it stronger.
You will notice after doing this your times and distances will increase.
If you run on a treadmill change your speed every 2 to 4 min increasing and lowering speeds. You can also periodically change your incline.
If you run out side in a neighbor hood run at about 70% of your hardest when you get tired stop and walk to a certain point then continue this for a certain distance or time.
You can also bounce in between your target heart rates. Your target heart rate is a % of your max heart rate.
This is the formula to find your estamated Max heart rate.
220 - age = Max heart rate
Subtract your Resting heart rate
then multiply by .6 for 60% and .8 for 80%
Then add your resting heart rate to find your target heart rates.
(EX)
220 - 20 = 200 Max heart rate
200 - 51(resting heart rate) = 149
149 x .6 = 89.4 + 51 = 140 (60%)
149 x .8 = 119.2 + 51 =170.2 (80%)
I would run untill I hit 170 bpm and walk untill I got to 140 bpm then i would run again.