What's the best way to get faster and have more endurance by running? This is partly for me, and others. The people I know want to lose some weight, and be able to run 3 miles non-stop by next June (07, not 06). I want to be able to do it by this August.
Right now I can run a mile in a lil under 7 min or so. Probably closer to 6:30 (not good, I know). But I can ONLY run 1 mile. The person that wants to run 3 miles (lets call that person Fred) can't even run a 400 without stopping. So I have my work cut out if I want to get Fred up to speed.
What is the best way to get Fred into shape?
Today we ran:
3 x 40's
1 x 100's
1 x 200
2 x 100's
2 x 40's
in that order. So it's a total of 700 yards, and after it Fred was somewhat tired. But he insisted that he wouldn't be able to run a 300 or else we would've ran one of those and a 400 instead of the extra 100's and 40's.
Should next time we run, do something like:
5 x 40's
2 x 100's
1 x 200
1 x 300
then the time after that add a 400? And just keep adding until they can run 2000 yards easy, and start training on the mile?
Please give me advice, and even a training plan if you can.
The most we'll be doing is 2 or 3 times a week, with little to no weight training, because Fred does want to lose some weight too. So anything helping with losing weight (w/o changing diet) would be greatly appreciated as well.
Right now I can run a mile in a lil under 7 min or so. Probably closer to 6:30 (not good, I know). But I can ONLY run 1 mile. The person that wants to run 3 miles (lets call that person Fred) can't even run a 400 without stopping. So I have my work cut out if I want to get Fred up to speed.
What is the best way to get Fred into shape?
Today we ran:
3 x 40's
1 x 100's
1 x 200
2 x 100's
2 x 40's
in that order. So it's a total of 700 yards, and after it Fred was somewhat tired. But he insisted that he wouldn't be able to run a 300 or else we would've ran one of those and a 400 instead of the extra 100's and 40's.
Should next time we run, do something like:
5 x 40's
2 x 100's
1 x 200
1 x 300
then the time after that add a 400? And just keep adding until they can run 2000 yards easy, and start training on the mile?
Please give me advice, and even a training plan if you can.
The most we'll be doing is 2 or 3 times a week, with little to no weight training, because Fred does want to lose some weight too. So anything helping with losing weight (w/o changing diet) would be greatly appreciated as well.