what?
i think running is awesome
Answer
I'd rather watch tv.
I'd rather watch tv.
A good running plan??
Ashley
Well I don't know how to start this. I'm 5'3 and I weigh 200 pounds. I know it's alot. I want to lose 50 pounds in 2 months. Okay I tried to this running plan that said to run for a minute and walk 2 minutes and do it 10 times. I tried this, and in the 2nd time I ran the minute I couldn't anymore. I ran out of breath so fast. I ran out of breath so fast cos yea I'm a freaking cow. Can somone give me a good running plan that can get me to lose weight! Thank you.
Answer
You need a watch. Having a watch is like having a pencil for class.
This is a good system to go by....
Monday - Long run. Every week for three weeks add a mile then stay at that for 3 weeks etc. You probably want to cap out at about 12 miles, meaning no more than 12.
Tuesday - Hard and fast. Start with about 2 miles and go as fast as you can. Next week go about 3. After that stay at 3 but try and beat your time from last time. After that go four miles, etc. You probably want to cap out at 5 miles. After that just try to keep beating your time. Don't forget warm up and warm down. Shouldn't be anything less than a mile each.
Wednesday - Recovery day. Run 2 - 6 at about 75-80%.
Thursday - Hard and fast. Run one mile further than you did on Tuesday and follow the same pattern. Don't forget a warm up and warm down. Shouldn't be anything less than a mile each.
Friday - Recovery day. Run 2-6 Miles at about 75-80%
Saturday - This day is a long day. You should be running twice today. AM - If possible try to run a warm up, short hard and fast (1-2 miles) and warm down. PM - 2-4 mile recovery 65-80%. If you have some type of constraint just run a 3-4 mile recovery at 60-80%.
Sunday - All these choices are just as good as the next. This is more preference.
A - Run a recovery run, 2-4 at 60-80%
B - Run a recovery mile, 60-80%
C - Take a break (it's not slacking off, it's a break)
D - Cross Train; biking, swimming, etc
I did this as the basis of my workout then moved on to quarters on the track with my coach. This system/training plan kept me in excellent shape and built endurance until Cross Country officially began. This system was my summer training for sophomore year until cross country began then my coached switched me to the in season system.
Another note, it's important to have some type of running journal. It doesn't have to be anything special, a spiral notebook will do. Write down what you ran, how long, type of workout. This will come in handy later down the road. Good luck with your running and good luck with the low 18's.
You need a watch. Having a watch is like having a pencil for class.
This is a good system to go by....
Monday - Long run. Every week for three weeks add a mile then stay at that for 3 weeks etc. You probably want to cap out at about 12 miles, meaning no more than 12.
Tuesday - Hard and fast. Start with about 2 miles and go as fast as you can. Next week go about 3. After that stay at 3 but try and beat your time from last time. After that go four miles, etc. You probably want to cap out at 5 miles. After that just try to keep beating your time. Don't forget warm up and warm down. Shouldn't be anything less than a mile each.
Wednesday - Recovery day. Run 2 - 6 at about 75-80%.
Thursday - Hard and fast. Run one mile further than you did on Tuesday and follow the same pattern. Don't forget a warm up and warm down. Shouldn't be anything less than a mile each.
Friday - Recovery day. Run 2-6 Miles at about 75-80%
Saturday - This day is a long day. You should be running twice today. AM - If possible try to run a warm up, short hard and fast (1-2 miles) and warm down. PM - 2-4 mile recovery 65-80%. If you have some type of constraint just run a 3-4 mile recovery at 60-80%.
Sunday - All these choices are just as good as the next. This is more preference.
A - Run a recovery run, 2-4 at 60-80%
B - Run a recovery mile, 60-80%
C - Take a break (it's not slacking off, it's a break)
D - Cross Train; biking, swimming, etc
I did this as the basis of my workout then moved on to quarters on the track with my coach. This system/training plan kept me in excellent shape and built endurance until Cross Country officially began. This system was my summer training for sophomore year until cross country began then my coached switched me to the in season system.
Another note, it's important to have some type of running journal. It doesn't have to be anything special, a spiral notebook will do. Write down what you ran, how long, type of workout. This will come in handy later down the road. Good luck with your running and good luck with the low 18's.
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