Ive been running 10km 44 days per week for about 2 months but with exams, work, etc ive taken about 2.5 weeks off from running. Going to the gym with Anthonys excercise, etc but know i have some more time was thinking of getting back into lomg distance running. I was wondering when i head off soon should i prepare myself for a slower, and tiring run, or will there not be too much effect on my fitness?
Ive been running 10km 44 days per week for about 2 months but with exams, work, etc ive taken about 2.5 weeks off from running. Going to the gym with Anthonys excercise, etc but know i have some more time was thinking of getting back into lomg distance running. I was wondering when i head off soon should i prepare myself for a slower, and tiring run, or will there not be too much effect on my fitness?
you could always try interval type running to get your fitness back up and ease back into it. Maybe do 2 minute fast jogging and 1 minute brisk walk or something similar to start off with?
I play rugby aswell; well now the season is over i play touch. But for rugby would say 6km of interval training; sprint/jog each powerline be more beneficial than jogging 10km? I usually play 2nd 5 eighth or flanker, so alot of running. Its just id always run long distances, and thought that this would be the way to enhance my fitness for rugby. However im not the fastest of runners. Would interval training quicken me up?
Long distance runs wont do you much good for Rugby fitness, as mentioned above, you'd be better off doing intervals.
Don't look at intervals over distance, look at them over time. 20 minutes of intervals working hard on the sprints will increase your fitness quicker and more specifically.
As you get fitter, and as a result can work harder on the sprint sections, you'll be able to cut your oveall time down to around 15 minutes meaning you can get more work done in a shorter period of time, which is more beneficial to your fitness, and better for your timetable!
So for example, after a warm up of 5 minutes light jogging or similar, you could alternate 30 second sprints, with 1 minute jogs for 10 minutes, then add a 5 minute cool down on the end, then as you get fitter, gradually cut your warm up/cool down to 3 minutes each way, increase your sprints to 1 minute, and lower your jogs to 30 seconds.
You'll need to do less overall sprints then to get the same effect and can shave several minutes off of your overall CV workout time.
Wow, i tried that today and couldnt last all that long. Having found 10km so easy that was really difficult!!! It was really intense and made me feel really tired after a few minutes. I only lasted 5-10mins in the spriting/jogging; excluding warm up/down. So i think ill stick to this program now.
Would it take atleast at month of 3-4 times per week to be able to last that example you gave me?
Twice per week will be fine. Depending on how often you weight train and practice, once a week would likely be fine! You don't want to be doing it 3-4 times per week, because if you play rugby, you'll not want it to interfere with your weight training (Strength, flexibility, injury prevention, and fitness bulding) or your practice.
If you're working hard enough your weight training will also incresae your fitness considerabley, so that's another 2 (assuming a twice per week weight lifting schedule) CV sessions per week.
And you also have your training which is another CV session.
3-4 dedicated CV sessions on top of your weights and practice is too much!
i was just wondering aswell after meals like i can go from 76.8kg to 78-78.5kg. Thats with gunning water down and food down. Is that a bad thing or not?
Your weight will fluctuate during the day based on hydration and food intake. The best time to weigh yourself is first thing in the morning, after visiting the little boys room and before breakfast.
For accurate results, do this once per week to once per fortnight.
