running routine

[JonnyK92x]

i am going to be running with a friend or two, starting monday i want to make a specific running routine that i can stick to. I want to run for general fitness, im not necessarily running to lose fat although i wouldnt mind getting my bf% down a bit so i can see my abs.

the friend i am running with wants to just lose fat and as fast as possible.

i know sprinting will increase metabolism but burns less fat to muscle ratio. ive been looking for a routine that includes many different types of running to build into a weekly routine im just lost.

the goal is lose as much weight as possible (up to 20lbs) for them. and for me to see my abs and improve endurance, physical fitness.. by august 11th (my bday when we are going to the beach)

any tips or routine plans would help me out a lot! Thanks!

[sushi362]

This is what i do: atleast 3 times a week, preferably every other day, run for about one hour. do whatever you can to run for one entire hour. no breaks at all. I run about 3 miles on my lifting days and 5+ miles on my non lifting days on treadmill.

[unft_kid]

i don't know how good you are at running. but, i suggest atleast a 3 mile run and go for atleast 30 minutes. If your going to the beach and want your abs to pop out i suggest spending an entire day working out your abs alone. 10 minutes per mile is a good fat burning pace, don't be surprised if you can go faster. once you began to fatigue just slow your pace down but do not stop running!

recently i began treating my abs like every other in my body by, giving them a solid 40-60 minute workout. prior to that i would do mild sets of sit-ups each workout, never getting them sore.

spend a lot of time working those abs out, and treat them like you do your chest/shoulders/bis and get them sore!