Running...?

[akeith90]

What's the best way to get faster and have more endurance by running? This is partly for me, and others. The people I know want to lose some weight, and be able to run 3 miles non-stop by next June (07, not 06). I want to be able to do it by this August.

Right now I can run a mile in a lil under 7 min or so. Probably closer to 6:30 (not good, I know). But I can ONLY run 1 mile. The person that wants to run 3 miles (lets call that person Fred) can't even run a 400 without stopping. So I have my work cut out if I want to get Fred up to speed.

What is the best way to get Fred into shape?

Today we ran:
3 x 40's
1 x 100's
1 x 200
2 x 100's
2 x 40's
in that order. So it's a total of 700 yards, and after it Fred was somewhat tired. But he insisted that he wouldn't be able to run a 300 or else we would've ran one of those and a 400 instead of the extra 100's and 40's.

Should next time we run, do something like:
5 x 40's
2 x 100's
1 x 200
1 x 300

then the time after that add a 400? And just keep adding until they can run 2000 yards easy, and start training on the mile?

Please give me advice, and even a training plan if you can.
The most we'll be doing is 2 or 3 times a week, with little to no weight training, because Fred does want to lose some weight too. So anything helping with losing weight (w/o changing diet) would be greatly appreciated as well.

 

[akeith90]

Bump

 

[Fitch]

You need to understand it takes time to build up strength and stamina. Stick to your routine, it's fine; make it more intensive, and difficult - so you end up crawling on your *ss to get home. Never stop, and keep it up, and results will follow.

You need to push, and motivate "Fred." When he's getting tired, pump him up. Piss him off; get his adrenaline flowing.

 

[Skilla_Staz]

Tell Fred hes a f*cking ***** for not continuing if he quits. Tell him he'll amount to nothing if he just gives up when it gets hard.

3 Miles non stop? Better work your way up in distances. You're alright for now, but every week or two, increase the distances that you run. I'm not a distance runner by any means, so take my advice with a grain of salt.

 

[Charm]

I put in about 3 miles, three times a week. On the middle day, I do a serious sprint for a full mile to try and run the mile as quickly as possible. Sometimes I run so hard that I can only manage 2 miles before i'm completely fatigued. I try to toss swimming into the mix also since it is a full body workout that works your endurance as well.

Mon/Wed/Fri (3 miles)
Drink Lots of Water
Drink at least 3 protein shakes weekly with 60g of protein per shake

Sometimes i'll get up on some creatine but i haven't in a few months.