Fitness levels - improving quickly

[Dracan]

Hi. I've done weights since I was 15 (on and off). I'm not overly muscular - I just have an athletic build. However, cardio wise - my level of fitness is appauling. I can just about run 15 minutes on the treadmill at 9kph, then I can't go any further. I've bought a Polar heart rate monitor, and my Polar Index (which is meant to be the same as Vo2-max) is only 30 - which is apparently very low (ie. unfit). I'm 28 by the way.

I want to be able to run further at a fast speed. I've started doing 15 minutes on the threadmill (all at 9kph), followed by 10 minutes on the cross trainer, then 10 minutes cycling. Although after the running, I can't do the cross trainer as quickly as I would like quite yet! I'm doing this 4 times a week (aswell as continuing my weights).

My question is this. Are there any techniques to fast-track my fitness improvements. Should I be doing interval training? Should I be trying to do a faster speed, and just running 10 minutes for now? etc. etc. I really want to get at fit as possible, as soon as possible.

Also, whilst I'm on - for those that have been unfit, and worked hard to get fit - did you notice better energy levels in your normal life (ie. when not training)? If so, how large were these energy improvements?

Thanks for any help with my questions,
Regards,
- Dan

 

[sparrow]

The fastest way I have found to jump start my fitness level is to do High Intensity Interval Training (HIIT). Try for 20 min on the tread first and see how that goes. Do 5 min warm up jog then do 1 minute as fast as you can followed by 1 minute recovery jog and do that cycle over and over for 10 minutes (5 cycles) then do 5 min cool down. In my opinion the eliptical machines are not very effective for gaining higher fitness levels. I use them for recovery days. The key lies in the intervals. Try for the 20min and then increase weekly if you're up to it. 4 days a week is probably overkill right now though. Do a day of tempo run for 20 min...then an interval day...then a day of active recovery (like the cross trainers or bike) then intervals, then tempo. just mix it up and try for higher intensities with lower intensities mixed through. You'll be there in no time.

 

[dmhammy]

My understanding is endurance comes before speed in importance for a new runner. If you can not run longer than 15 minutes at that speed then slow down. Once your endurance has improved you can then start working on speed.

Dawn

 

[Fly]

What Dawn said. Aim for a set length of time to run, at a consistent pace. For instance 20 minutes, when you can run for 20 mins three times a week, step up to 25, 30, 35, 40 etc. etc.

To improve your 'fitness' you need to up your V02 max. Sp basically fartleks, HIIT, hill running. You could take the HIIT training to a swimming pool and learn the real meaning of pain

did you notice better energy levels in your normal life

Yes, and they became apparent from the very start.

Last point, as with weight training, cardio training should be supported by good nutrition. If you're going to be doing heavy CV work daily, remember to eat your carbs.

 

[Granto]

Caution: this is what's worked for me, and has no scientific basis that i'm aware of!

hmm... well i was in a simular but worse boat than you.

about a year ago, i struggled to run more than 5 minutes. (700 meters!!, so maybe even 3 minutes, lol)

Now, I can go for about an hour at 9km h .. actually, i'd say i could go for more, however, I don't see the point.

A good trick for me, is music! grab a cheap mp3 player, get some really good tracks.. hard techno and hard alternative works for me

It took a few months though, of really hard work, and it's still not easy.

I'd just really push myself, and motivate myself to NOT stop while running like what has already been said, just slow down! as long as you don't goto walking I think! Hard to start up running again when you walk i think, or if you have to, slow down to a really fast walking pace, like 6km/h?

Grant