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Ape escape
05-29-2007, 08:00 PM
Okay I have been bulking for 11 weeks now and I haven't been doing that much cardio( just punching the bag, playing rec soccer). I wrestled this year and I ran 1.5 miles in 11 min 10 sec then brought it down to 10 min and I weighed 170 lbs. Anyway, I ran the same 1.5 mile hill today an I did it in 11 min 10 sec and I weighed 187 lbs.

I want to know how many times a week should I run this to get the maximum benifit, without losing strength or weight (losing some fat is fine with me)

Also, what is a good time for a 1.5 mile run for a person of my weight?

Ape escape
05-29-2007, 08:23 PM
Anyone?

au-naturalle
05-30-2007, 04:15 AM
i used to try 1.5mile runs up until last sept. i was training for the army and and needed my 1.5mile to be under 9min 30secs. the fastest i ever did was 8 mins 47sec. i was 168lbs though. i stripped my weight way way done so i cud run better.

i think even at ure weight u can improve ure time greatly. i found the best wat to improve was actually concentrating on long distancing running (8-9 mile every other day) and only to 1.5mile once a week as a test.

it worked for me why dont u give it a go

farzamk
05-30-2007, 05:14 AM
^^^ run a couple mileages per week and run hills, also add skipping to your warm ups and add tempo runs + interval training.

au-naturalle
05-30-2007, 05:24 AM
^^^ run a couple mileages per week and run hills, also add skipping to your warm ups and add tempo runs + interval training.

totally agree. hills are a great thing for improving speed and leg strength.

in the gym i found weighted step ups with up to 70reps helped me so much

elmcse
05-30-2007, 07:03 AM
~Hills
~HIIT
~ Run 3-5 miles at a good pace, 2-3 times a week
~ run 4X1 mile sprints with walk breaks in between every 2 weeks
~Find a few 5K races and sprint them!
~ Losing 1LB of fat will increase your time by around 5-8 seconds per mile

Ape escape
05-30-2007, 11:14 AM
Thanks for the info guys

SMac2347
05-30-2007, 06:28 PM
run a couple miles several times a week, mixed in with a lifting session for legs and a track workout or two...for instance, run 3-5 miles three times a week, then at the track mayb something like 12 400s at five-ten secs slower than your target pace w/ 60-90 secs rest in between (or work up to that), then a hard, shorter, tempo run

fcb1012
06-02-2007, 10:29 AM
wow. not to brag but at one point I was running the 2 mile at 11 min 58sec. (Now I have it around 14min)I can't do that now as I havn't been as dedicated. But the past 2-3 months I have been running for endurance every mon,wed, and fri to get ready for soccer that starts up in about 1 month. I run HITT once a week and try to get 1-2 distance runs and the other I run suicides of 10yrd,25yrds,50yrds,75 yrds.