Running

In addition to just lifting, I'd like to get in shape cardio-wise. My ultimate goal is to be able to run a 10K. Not competitively, but in a decent time. Something like 6:45/miles.

So far most of my efforts either on the street or the treadmill have been follies. I end up worn out so quick, it is discouraging. I know things don't necessarily come easy and fast, but this seems like I'm going nowhere (Almost literally).

I'm not even fat.

Someone recommended to me HIIT. Any one else have experience with using HIIT to increase running performance?

I was recommended to do 30 sec jog/30 sec sprint (With the sprint being approximately 1/8th of a mile). Repeat for a total of 5 times (5 minutes). Do the 5 minutes for twice a week and on the third day increase to six minutes (6 30 second jogs, 6 30 second sprints). Increase in that same pattern 6/6/7, 7/7/8 etc, until I reach 15 minutes total.

Does that seem like something that would build me in to shape for running?

I had good luck on this running program when training for a 5k. It could be expanded to 10k.

cool runnings couch potato to 5k

I had good luck on this running program when training for a 5k. It could be expanded to 10k.

cool runnings couch potato to 5k

that sounds like a good beginner program. I would reccomend using this to break into running as well if you are a noob (nothing wrong with that).

once you can do a 5k it's much easier to train for different running events. it's like weight lifting, once you are no longer a complete beginner, everything is a little easier and you have an idea of what you need to do next.

6:45 miles are pretty fucking quick

In addition to just lifting, I'd like to get in shape cardio-wise. My ultimate goal is to be able to run a 10K. Not competitively, but in a decent time. Something like 6:45/miles.

So far most of my efforts either on the street or the treadmill have been follies. I end up worn out so quick, it is discouraging. I know things don't necessarily come easy and fast, but this seems like I'm going nowhere (Almost literally).

I'm not even fat.

Someone recommended to me HIIT. Any one else have experience with using HIIT to increase running performance?

I was recommended to do 30 sec jog/30 sec sprint (With the sprint being approximately 1/8th of a mile). Repeat for a total of 5 times (5 minutes). Do the 5 minutes for twice a week and on the third day increase to six minutes (6 30 second jogs, 6 30 second sprints). Increase in that same pattern 6/6/7, 7/7/8 etc, until I reach 15 minutes total.

Does that seem like something that would build me in to shape for running?

HIIT will get you in great shape. It's awesome because it never gets easier. In fact it gets harder, because you build up more of a pain tolerance, and can slowly push your body harder and harder.

After a few months of doing HIIT (on a machine) I decided to run a mile and push myself.

I was able to run a mile in just over 7 minutes, and it was the first time I'd done any running in years. If you actually do sprints for your HIIT I'm sure you could get under a 6 minute mile quite easily, and it's something I would do if I could run.

what I do is start out slow. about 6.5mph for .5 miles. then 7.0 for 1 mile, then 8.0 for 1.5 to 2 miles.

but thats me

HIIT will get you in great shape. It's awesome because it never gets easier. In fact it gets harder, because you build up more of a pain tolerance, and can slowly push your body harder and harder.

After a few months of doing HIIT (on a machine) I decided to run a mile and push myself.

I was able to run a mile in just over 7 minutes, and it was the first time I'd done any running in years. If you actually do sprints for your HIIT I'm sure you could get under a 6 minute mile quite easily, and it's something I would do if I could run.

which unfortunately doesn't help someone trying to do a 10k. it's great to pull a 7 minute mile, but if you portion it out over 10k(roughly 6.24miles) your speed will more than likely drop to about a 9 or 10 minute mile.

that couch potato program is not bad, just make sure you push your gains, i've read a lot of books on running. one of the best approaches I've come across is the run 3 walk 2 minute approach. basically you run 3 minutes, walk 2 minutes for a total of 40 minutes. the gain your looking for is TIME, not distance yet. you want to be able to run a solid 40 minutes at the end of the program. which will be easy to attain quickly. you basically just keep upping the first number and lowering the second number. within a week you could be at 7/2, or 6/1, 8/2, etc, go by comfort level, until you aren't walking at all.

After reading that plan, and thinking about myself personally...

It really does take ~1-2 months to actually be able to run decent miles times for a decent length of time.

I would just stick with it. You'll see results if you are running.

I normally do elliptical machines; I always wanted to run but it killed me, but i tried past few days and im addicted to treadmill now. I was surprised my first attempts i was able to run a 10 minute mile for 4 miles straight.

The only downside is I think i destroyed my right knee :(

The only downside is I think i destroyed my right knee :(

don't injure yourself, sometimes it's tempting to keep pushing because you know you have it in you, but if your body starts to protest you should really listen to it.

I can't run either, I keep wondering if it's some actual problem or I'm just a horrible runner. I'm in great shape, never smoked in my life, exercise 5 days a week, probably about 13% body fat, yet completing even one mile on the treadmill feels impossible.

I'm looking to start cutting soon. Which do you guys think is better for fat loss long slow runs of an hour or HIIT?

I've heard arguments for both

both.
long and slow 3 days a week. intervals 2-3 days a week. build good endurance and cut the fat off. rest at least 1 day. make sure to investigate how to deal with shin splints and leg soreness.

I dunno that sounds like a lot of running.

I can cut back one day of lifting to sunday tuesday thursday but I'm not running on any of those days.