(Original post by diggy)
Basically i'm joining a gym tommorow so i'd like to know of any specific workouts to do concernig stamina, distances to be run when not using tread mill
Hi, I started running a while back in order to improve my stamina for the Army fitness tests, etc.
Fartlek training - Fartleck training will help you build stamina a lot. Sprint at full pace for a certain amount of time, then rest with a slow jog for a certain amount of time, sprint at full pace again for a certain amount of time, then jog slowly for a rest, however for a shortened period of time, and continue to do this, with a shorter and shorter rest period. This builds up stamina excellently, as I have found in my training. Do that every other day for a few weeks and you're on your way to being a lean mean stamina filled machine.
Steep Hills - Find a steep hill and run up and down it, this will condition your leg muscles to running on different incline levels, making running a lot easier and stress free on your legs. One of the worst things about running long distance is the pain you get in your legs if they're not used to it.
Don't focus on set distances.
Instead, run at a comfortable pace for as long as you can. Measure how far you've gone and push yourself further next time you go for a run. Keep doing this every time you go for a run and you'll get further and further each time.
Another method is running at a comfortable pace for a set amount of time, for example: Run at 50% of your maximum speed for 30 minutes. Do this every other day for a whole week. Then run at 50% of your maximum speed for 45 minutes. As weeks go on, do it for longer and longer, this will help build stamina by a lot!
If you want to focus on set distances, try 3 miles. Do 1.5 miles at a comfortable pace, rest for a minute, then do 1.5 miles back as fast as you can, pushing yourself. Try to aim for a certain time each way. For example, 12.30 minutes for the first 1.5 miles, and 10.30 minutes for the return 1.5 miles.
Good luck with your training, any other questions, feel free to ask!