Need help with running

I have never been a long distance guy, I was always a sprinter, 100m, 200m, 4x100m, 4x400m. I have no idea how to train for anything over 400m. I consider 2 miles long distance. I am going to need to be able to run 6 miles comfortably along with 3 miles at a 7 min mile pace. I have between 2-6 months to get into shape, so the sooner the better . Does anyone have any ideas for a training program, or where I might find one?

 

what for?

 

Law Enforcement Academy

 

I was training for a marathon before I got hurt last year so Im more of a distance runner. 2 months is too soon to try and achieve 6 miles given that your not an athlete already. What I would suggest:

Weeks 1-3: Run a (1) mile a day for 5 days out of the week, dont take two off days consecutively.

Weeks 4-14: Add half a mile every week. By the time 3.5 months hits, youll be at 6 miles.

The remaining time will be used to improve your speed. To improve your speed do interval training, that is running a quicker speed than normal for a particular period of time, multiple times during the run.

Thats just a quick run down. For excellent info go to runnersworld.com

Hope that helps

 

Thanks man, I mean I can do 2.5-3 miles now, so wouldnt say im "not an athelete" I just need a little help getting up to the 6 mile mark you know? As well as dropping the time. I wont lie, the 3 miles inst the fastest, so I need to improve there heavily. Thanks for the info

 

sweet! congrats, what school?

 

nice. Well do your 2.5 miles for the first couple weeks then. Then starting week 3 add the half miles. Good luck on your PT.

 

Ok, thanks. So like m-t run, w off, th-sa run, su off?

 

yea thatll work. LOL @ your sig.

 

HAHA gotta love the Lakers. I think I found a plan. how far is the 5k? Around 3.5 miles? Looking at this plan http://www.runnersworld.com/images/cma/beginner5k_table.jpg

 

soounds like a pretty good plan. If your only gonna take one day off though, make two of your workout days cross-training (XT). When you run too much, too hard, without any rest thats when injuries start occurring; thats exactly how mine occurred. It would suck if you got injured before you got to take your pt.

A 5k is 3.1 miles. Are you gonna add to that to get to your 6 miles?

 

What is XT exactly? Like hiking? Ya I was thinking about making those days MTN bike days. I am going to try everything in my power to not get hurt and no, it was the only plan I could find. I just wasnt sure what 5k. They want you at a 3 mile, 7 minute mile pace. So I might just stick with this plan.

 

yea cross training is pretty much any exercise that isnt soley running. Mountain biking included. Biking is excellent because it provides your quads and calves with an excellent workout that isnt provided with running (running uses alot of your ass, stomach, back muscles) plus, like he said, itll provide a relief of stress on your ankles and knees while still conditioning your heart. Just try and keep the biking continuous so your heart rate remains at an elevated level

 

Thats kind of what I have been doing. I like the idea of sprints and hills, those were my favorite. I'll definatly take the rest into account. I am gonna try hard not to screw this up before I get the job

 

I have a good riding partner that whoops my ass on the mtn bike and he is 44ish years old. Puts me to shame. Thanks for all the input.

 

lol ive done a lot of interviewing for OHP and oregon state trooper and they dont have those kind of pt requirements granted im in the airforce and run daily so im not worried but i cant se LE being that hard of a Pt requirement then again im deployed right now and havent been looking for a job for awhile now

 

Ya, the actual Law Enforcement academies in CA are a joke physically, from what I have heard. The CHP's academy is put up there with the Marine Corps bootcamp, im not trying to start a war or anything, that was told to me by someone who spent 7 years in the marines. To pass the physical agility test is a joke though.