What type of running. I need Your help

[Luckyboy]

i want to bring running into my regime now that i am semi fit but am a bit confused. I want to work on my speed, endurance and spontaneous speed. I will be using Nike plus which i already have and it has coaching regime on each of this subjects.
My question is if i run 3 times a week would i do speed 1 day then the other the two days or would it be beneficial to work on 1 for a certain amount of time b4 i do the others?

[PugilisticPower]

You can work on all three at once by having a routine that allows for interval training.

What you'll want to do is boost up your mileage per week, look to do at least 20 miles a week broken down into 4 runs.

EASY: 50% of that, run at a nice easy and steady pace that you could run 10 miles at.

MID RANGE: 30% of it, run at a pace that will leave little in the tank if you sustained it for 5 miles.

FAST: 10% of it, run at the pace you'd run 400-800m at.

SPRINT: The other 10%, run at full pace.

You can mix it up, so in a 5 mile run, you might start off for half a mile at a nice easy pace, then do 2 miles at the Mid Range pace, then ease off for two miles, then sprint for as long as you can before dropping back onto easy pace.

Next day, you might run three miles at your easy pace, one mile at your mid term pace and a mile at your fast pace - mixing them up.

Interval training boosts recovery and endurance. You're getting speed through the sprint work you're doing.

Implement a good stretching program and you'll lift your agility/explosiveness.

[Luckyboy]

Hey thanks alot makes alot of sence. I will take your routine and see how i go im sure it will improve my speed and endurance 10 fold. Thanks again

[boxbible]

But first, get in a base of aerobic endurance before starting speed drills. Do 3-4 weeks of long distance jogging only, gradually increasing intensity before starting out on the drills.

[MindstateC88]

You can work on all three at once by having a routine that allows for interval training.

What you'll want to do is boost up your mileage per week, look to do at least 20 miles a week broken down into 4 runs.

EASY: 50% of that, run at a nice easy and steady pace that you could run 10 miles at.

MID RANGE: 30% of it, run at a pace that will leave little in the tank if you sustained it for 5 miles.

FAST: 10% of it, run at the pace you'd run 400-800m at.

SPRINT: The other 10%, run at full pace.

You can mix it up, so in a 5 mile run, you might start off for half a mile at a nice easy pace, then do 2 miles at the Mid Range pace, then ease off for two miles, then sprint for as long as you can before dropping back onto easy pace.

Next day, you might run three miles at your easy pace, one mile at your mid term pace and a mile at your fast pace - mixing them up.

Interval training boosts recovery and endurance. You're getting speed through the sprint work you're doing.

Implement a good stretching program and you'll lift your agility/explosiveness.


Wats up with all this percentages????.... Wat i do is i do the runnin that i need to do, and at the end i speed up and try to maintain a fast speed till its impossible to keep goin.... Checks ur determanation, how much heart u got.... Idk... Works For Me....