Beginning endurance training

E

einherjer

0
I am 27 years old and have recently decided to join the French Foreign Legion and am starting to train intensely towards that effect.

I have always been focused on power and mass, and 10 minutes on the treadmill would have been a lot for me (ectomorphic body type)

Additionally I just quit smoking around 3 weeks ago after about a decade of smoking.

I have to do certain things at the prequalification 8km in 60 minutes with a 25kg rucksack... climb a 6m rope without my feet...8 "palms-out" pull ups...50 situps... and 30 push ups.

I heard those quals and I thought "no problem"

I figured out that to run 8km in 60 minutes, i would have to do a little faster than 5mph for an hour, so after a short warm-up on the treadmill, I started doing just that. I could have puked after the first mile.

Well...i did 5 miles (approx 8km) but it took me a lot longer.

I did 5 miles, but I had to take a long break after each mile here are my times if anyone is interested:

14:39
14:11 (after this one I coughed up a bunch of crap that I assume has something to do with my old smoking habit)
11:49
12:06
12:42


anyway. I know nothing about endurance training that isn't common sense. Diet...supplements...training techniques/regimens etcetera.......

I'd love you folks forever for any advice or criticism you could give, any references you could direct me to, or any other thing you could offer that might help.

Cheers!
 
In endurance parlance you need to develop your "base". Go as hard as you can as often as you can as long as you can. But don't worry about your speed. As you continue to run, you will be able to go farther before having to rest while going faster until you meet your goals. Stayat it and you.ll be fine.
 
Keep doing what you're doing, your fitness levels will get better and better, don't worry. Have a long slow run once a week as well, it will help you with your "base". Don't overdo it, make sure that you get, if not two, at least one day off a week. An injury due to heavy loading can take you back big time, so be careful.
 
Ok- you went out and ran 5 miles ticks, that deserves a response.

hydration - drink 1/2 your weight in leters each day- or just drink a gallong of water.

Shoes - get decent shoes that fit and that are laced and tied properly

Ground Pound / strike - pay attention to how hard you are hitting the ground, that is not technically "strike" but paying attention to your ground pound is a great start.

fatigue - you are sorta going for it, SO when you get tired you will let your control slip. That leads to letting your feet slap the ground, or hammering your heel. PAY ATTENTION and keep control of your form.

READ ALL OF GOOCH's Thread..... "running a new endeavor" - believe me please... you spending 30 minutes reading that, will save you HOURS, DAYS, if not WEEKS of grueling pain.

Good luck....

oh,, and don;t even pay attention to the fact that you are running so slow, a walker goes 15 mm,, you are probably using most of your energy going up and down instead of forward.... LOL!!

the thread- http://training.fitness.com/journal/running-new-endeavor-31313.html

READ IT!
 
ok everyone's replies read and understood. I will also follow the link and read it. Good words. Thanks, everyone. :)
 
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