Why is my cardio endurance so shakey?

[jotis92]

Allow me to explain further, I have been working out daily for almost 3 years now, and I'm 19. Within the last 3 months I have been working out 5 days a week with a schedule that looks something like this
Monday-(Cardio on treadmill) Tuesday-(Back and Bicep/weights) Wednesday-(Swimming laps or shorter distance treadmill run) Thursday-(Chest and Shoulders/weights) Friday (Cardio again same as monday)

I''m 5'10-5'11 and about 147lbs, My fitness goals have been pretty much totally cardio oriented as I just seem to prefer long distance endurance and being cut. My average time of my cardio last week was a 6 mile run in 50minutes 15seconds, running at a pace of 7.5.

However...yesterday this week i went to run (with the goal in mind of running 7 miles in about an hour) and i pretty much gassed out after running 4 miles, just couldn't take it anymore and went to the sauna....I've noticed this has been a re-occuring theme for my cardio. Once i start improving one week I can't seem to keep the momentum up the following week,and gas out way early. Do i need to rest more and should I change my program? Should I run slower? I am getting frustrated with hitting this wall/plateau. Again my real goal is cardio/long distance as its the only real way my type of body stays cut. Any tips would be appreciated, thanks!

 

[1Para]

I know this is an old thread so hopefully you are still hanging around and waiting for a response.
You have left out two perfectly good days of training in your program - training doesn't need to stop on the weekend! Plateaus are broken by changing routine and pushing yourself constantly harder and harder. Your body gets used to a workout program after 6 weeks and that is the reason why in the military we do six weeks of long distance training (approx 10miles a day in under 45min (injuries and all)) and then we do interval, hill, gym work and cross training for the next six weeks, this is repeated again and finally the two are combined.
Incorporate hill sprints and fartlek running into your program. Running on the treadmill is almost pointless unless you are at an incline of over 2 degrees. Get out onto the road and put in the miles. After three years of training you should have a 6 mile time of about 45min or less so you need to work on that (this is why you need to change your routine). Get boots/shoes on the road a minimum of four times a week when you are in a state of plateau and then cross train by swimming or rowing two other days of the week along with your weight training. Have one day of complete rest for recovery.
BEFORE you start to incorporate the above into a training schedule i would suggest taking a full week of recovery - this is to make sure that you aren't overtrained before you actually start training to break the plateau.

ENJOY training.
1Para

 

[Jrahien]

I know this is an old thread so hopefully you are still hanging around and waiting for a response.
You have left out two perfectly good days of training in your program - training doesn't need to stop on the weekend! Plateaus are broken by changing routine and pushing yourself constantly harder and harder. Your body gets used to a workout program after 6 weeks and that is the reason why in the military we do six weeks of long distance training (approx 10miles a day in under 45min (injuries and all)) and then we do interval, hill, gym work and cross training for the next six weeks, this is repeated again and finally the two are combined.
Incorporate hill sprints and fartlek running into your program. Running on the treadmill is almost pointless unless you are at an incline of over 2 degrees. Get out onto the road and put in the miles. After three years of training you should have a 6 mile time of about 45min or less so you need to work on that (this is why you need to change your routine). Get boots/shoes on the road a minimum of four times a week when you are in a state of plateau and then cross train by swimming or rowing two other days of the week along with your weight training. Have one day of complete rest for recovery.
BEFORE you start to incorporate the above into a training schedule i would suggest taking a full week of recovery - this is to make sure that you aren't overtrained before you actually start training to break the plateau.

ENJOY training.
1Para

This is a bit of a generalization. Except for very high intensity athletes, training without rest days every other day is an easy way to get injured. Taking a day or two off at a time isn't enough to be counter-productive. Loss of physical conditioning doesn't tend to occur for a couple weeks to a month.

And saying that a person "should" have a certain running time after a certain amount of training is incorrect. Not everyone's body is the same, and many people will exceed or be well below that time with the same amount of training.

A good process for any training program is to find a speed and intensity that you can maintain for one week. For each subsequent week, increase the rate of either the speed, distance, or time. After four or five weeks, reduce your load by 75% (this is the maintenance/rest phase) and then continue with the overload the following week. What 1Para said is true though. Incorporating sprint intervals and an incline on the treadmill (or running outside) would definitely be beneficial.

 

[1Para]

I wrote in the thread because noone else had given Jotis92 advice in over half a month and any advice is more than he had before.

Indeed it is a generalization. I am speaking from my personal experiences after trying out multiple different training programs I managed to break my plateau by pushing myself to limits every day in various types of exercises. I can only state what works for me because it would be ignorant if I said "This worked for **** so it must work for you". The chances of getting injured are small if he is cross training twice a week and running three or four times a week. The change in routine is not long term change, it is there to help him push past a plateau and then he can go back to his normal routine again.

And saying that a person "should" have a certain running time after a certain amount of training is incorrect. Not everyone's body is the same, and many people will exceed or be well below that time with the same amount of training.

Yes it is wrong BUT he gave us his stats and I took a guess that after he breaks his plateau he should run those times - he is already running a great time of 50min and taking off 5min is a good and realistic goal after passing the plateau. I did word it VERY badly - it was meant to be a kick up the butt to push himself, not a demoralizing thing so I am sorry.

With due respect.
1Para

 

[Albert Smith]

What i like to suggest you that you do not need to change your plan. You have just started and it is very initial phase. The problem you are currently suffering is normal to me. All i like to tell you that running 5 or 6 miles would not be easy at this stage. Cut your plan if possible and restructure it. Mind it our body always needs time to adjust anything new.

Stretching is very important before running or jogging. It would help you to loose your muscle. Drink lots of water because it would not allow you to get tired so easily.