Kaledonia

just lighty jog/brisk walk 5 miles every 2 days mate for a few weeks, then at the end of week 4 stick the head down and bull your mile run as fast as possible ala Bob Sapp style, thats the way id play it

Its like boxing, if your going into a 10 round fight, youll train for a 100 round fight, if your going to run a mile, then get your body used to far more than a mile, that way you already know your capable of going the distance its just a matter of speed.

Not a lot of people realise, but cycling is AMAZING for getting you into shape for running, because it obviously develops up your leg muscles. Better legs means less air, and its the respitory system that kills people (gassing).

The way it works is, as your respitory muscles get tired your lungs and supporting muscles and core muscles will draw up more and more blood from your body, flooding up as much oxygen as possible, this in turn prevents all that goodness from reaching your leg muscles and you will tire out faster as a result. You train your muscles up then they wont tire as fast, hence you will have more air in the tank to keep running at a nice pace Its a double edged sword, as you get good in one area the other lags behind it and so fourth, cycling will help your lungs too and its easy, everybody can do that and its just an aid.

Ive been using that power breather ive made a post about a while now, and my lungs are made outta a sinew tungstun alloy now, i can run far far better and by setting targets that make me gas really fast 10mph runs mixed with long runs i can do easy 6mph am gradually building up really good levels of stamina.

It takes time but do your research and do what you gotta do, but for now id defo recommend you start cycling as much as possible and lighty jog as far as you can go, even if it means stopping a few times to finish.

A mile run is nothing made just have a bit of confidence and patience.

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Wrenny

Well the time constraint on when I get to walk/run isn't that long so thats why I'm only aiming for a mile now.

Crashsti

i agree that cycling is good but i disagree that it directly translates into better running. i am actually a decent cyclist but i am also a terrible runner. my theory on it is that running requires you to carry your own weight or mutiple times your own weight with every stride. Cycling lacks the higher impact and therefore uses similar muscle groups but in differant ways. basically cycling does'nt prepare you for the constant change in tension your leg muscles experience. also, unless your on a track bike that does'nt allow you to coast without pedaling i find that alot of people new to cycling tend to coast more than pedal. they might cover quite a distance but unless they've really pushed themselves the entire distance they have'nt really put the work in. you can't coast in running. my advice, if your going to run a mile, just run the mile. start off jogging and of you have to walk do so, but eventually work back up to a jog and over time, a run. eventually you'll do more jogging then walking. before you know it you'll be doing no walking at all.

Cas2910

completely agree. if you are training to run a mile, then run or do your best to do that. if you have to walk then walk. but then build back up to a jog. Running four times a week there is no reason this should tkae more than 2 weeks tops if you push yourself. You sound determined to do it so id imagine you can.

sitnspin

I wonder how many of you guys giving advice have been runners for a long and consistent time?

Wrenny, your plan is good. The biggest mistake people make when they want to start a program of running is to try for too much too soon. It's not just about your cardio endurance, it's also about gradually allowing your knees and feet and shins and back to handle the rigors (especially if you're running on asphalt or concrete). If you try to run before you're in shape to do it, you're going to get too sore in a bunch of places and pack it in.

A lot of running groups advocate something like a minute of jogging and two or three minutes of walking for a 20 or 30 minute period, and very gradually shortening the time that you're walking, so it's weeks before you're running the whole thing. Even then, your pace is fairly slow and light.

Your form is also very important. Step lightly -- try to glide over the ground, not pound your feet. Arch your lower back slightly, so your chest is turned up a bit.

There are tons of guys on Sherdog and Rosstraining giving advice like, "Just run hard until you collapse, and then get up and do it again. Do that every day, and you'll be in shape in no time. Oh -- and carry dumbells while you do it", and I wonder how many of them are fat dudes who can't run around the block.

Coolrunning's Couch to 5k program has proven effective for a lot of people. Maybe you can apply some of its principles to your own plan:

Cool Running :: The Couch-to-5K Running Plan

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texmo

Best advice so far.

XxGnPxX

well wrenny, If you're already in shape - muscle wise. Id say do some wind sprints