Finally Doing Cardio (treadmill)

[SJ69]

OK, I embarrased to admit my pathetic state of cardio fitness, but I need some input.
First some background -
34 yo, never did cardio (I used to have a fast metobolism), I'm terrible at endurance (prob mostly type 2 fibers), my asthma doesn't help, I don't know by bf but would guess around 15-18 per cent, My diet is mostly clean, abs are not visable except when flexing them I can sort of see the top 4, I would like to see what I look like cut (I'd really like to compete next year), I'd also like to be in better shape and maybe compete in a 3 mile race next year. After I cut I am going to bulk in the winter. I'd also like to compete in a small, local bb contest.
OK here goes
I jumped on my wife's treadmill and found that it takes me 15 minutes to do a mile on the highest incline which doesn't seem very high.
I am comfortable at 3.6 MPH but feel a steady, tolerable burn.
At 4.3 MPH my legs are screaming from lactic acid build up (pathetic, I know)
At 5 MPH I can only stay there for less than a minute (again pathetic, I know)
My training partner says he can do a 3 mile in 17 minutes, that's my goal.
Any ideas on how to structure my program?
I appreciate any input,
Thanx

 

[PreMier]

3 miles in 17 mins is WAY fast. I dont think I could have ever ran that.

Have you considered HIIT?

 

[SJ69]

Yeah I considered HIIT but I get so winded from the HI part, it takes me too long to recover. For example I could crank it up to 6 mph for 30 sec then I'd have to drop down to 2.5 mph for the next 4 minutes to recover.

 

[ratm383]

yeah dude....3 miles in 17 mins.....that is where i was a year ago...but absolutely no strength....i am 6'1....then i was down to 175lbs... now im a healthy 205...hahah....seriously though that is haulin...is your partner sizable?

it sounds like maybe you should start off reeeeeeeal slow....do you like to play basketball? id try something like that for a little while. and work your way up ....what do you think

 

[zenreich6005]

recent study in ironm man magazine shows that the "fat burning" zone theory is correct and effective....just dont eat carbs before it, and make sure to get the carbs in after. 30 mins low intensity 4 days a week could work. or you could jump on the hiit bandwagon, ive been toying with lower intensity as of late and find it nice and effective...

 

[SJ69]

3 miles in 17 mins is WAY fast. I dont think I could have ever ran that.

Yeah he's in great shape, does races, bike races, boxes etc.
What do you think a reasonable foal would be for 3 miles?
I want to enter this race next year that gives you time credit for number of reps with body weight on bench. then a 3 mile race.

 

[SJ69]

yeah dude....3 miles in 17 mins.....that is where i was a year ago...but absolutely no strength....i am 6'1....then i was down to 175lbs... now im a healthy 205...hahah....seriously though that is haulin...is your partner sizable?

it sounds like maybe you should start off reeeeeeeal slow....do you like to play basketball? id try something like that for a little while. and work your way up ....what do you think

I'm bigger than he is, he's 6"1 187, I'm 5"10 185. I bench 75 pound more than he does, but he beats me in curls.
I play volleyball once a week and I huff and puff and sweat more than the other players.

 

[PreMier]

I would say 18-24 mins for 3 miles is good. My fastest was a 5:38 mile, and there was now way I could make a second one lol

For myself, the best way to get back into cardio is to just go to a field and do sprints. Do it everyday, untill im tired(could be 5mins, could be 15).

 

[ratm383]

volleyball....thats a sport? na im just kiddin...volleyball is intense action...what kind of race is this where you get credit for your bench press...that sounds interesting....the best results i ever got was when i was still on the swimteam/keepin my swimteam work out routine going.

race info?

 

[SJ69]

race info?

I still need to find more info on it, All I know is it's in Pennsylvania, and you get some time credit, I don't know how much, based on the number of reps you get. I think it's in the spring, my partners brother was telling him about it, I still need to get the specifics. I figured maybe my bench could carry me on this If I can get a respectable time on the three mile. There's no way I win a foot race without some help.

 

[ratm383]

sounds pretty sweet. post more info when it comes....that is a race to motivate us not so fleet footed fellows.

does your gym have a lap pool?

 

[SJ69]

does your gym have a lap pool?

Nope, it would cost me $20,000 to install one. (I lift in my basement)

 

[ratm383]

well i guess thats out....

 

[SportinStyle]

Wow, 3 in 17... I used to run the mini marathon (13k miles) and only averaged 7 on each mile. I'd probably get about 3 miles in 21 minutes. Make something like that your goal, it is much more reachable

 

[eskimo515]

Damn, I'm happy with 10 minute miles. The only time I run faster than that is if the cops are chasing me>

 

[truth]

Goddamn! I wasn't very fit as a kid, and was nowhere near where I am now even in high school...so back in the early months of this year when I hit a 7 minute mile I was very prooud of myself
I can do HIIT..going at 11mph for 30-60secs, then jogging at around 5 or 6 for 30-60 secs...but 3 miles in 17 minutes? That's awesome!!!

SJ...have you considered Clean Cardio??

 

[SportinStyle]

I can do a 1 mile in 6 mins 12 seconds but after that I slow down. You also gotta remember, I'm kinda skinny, and have runners legs (chicken).

 

[ByeGirlyArms]

run with your training partner as much as you can. to get fast, train with people faster than you. if you can go to a track, stay with him as long as you can. when he drops you, walk until he comes around again and stay with him as long as possible. repeat until you puke (just kidding). call this your speed day. on another day (not the next day), run slow, real slow. just try to build up to 3 miles (or more) continuous. call this your distance day. on any other run days you can spare, just keep it simple - run whatever you feel like, 1 mile fast, 2 miles slow 4 minutes fast with 2 minutes slow (or walking), 6 minutes fast with 3 minutes slow - just mix it up to whatever you feel like but this day(s) shouldn't be as hard as the speed and distance days you just need some miles. focus primarily on the speed day and distance day each week. after a while, the speed and distance workouts will come together beautifully. if you run on the treadmill, set the incline to 1-2% (which compensates for wind drag when running outside) unless your race is entirely uphill, you're wasting your time with the high incline. you use slightly different muscle running uphill vs downhill. so if you only run on high incline, you wont be very balance.

as far as goal, small. try to stay with him 1 lap (or 2), continuous 2 miles, stay with him for a mile, continuous 3 miles, etc. if you run a mile in 12 minutes, make your goal 11 minutes. make goals; reach them!

sorry so wordy (but you asked)

 

[SJ69]

Thanks for all the advise.

 

[aztecwolf]

I would concentrate on getting the first mile done as fast as you can go then keep adding length on to your runs till you get up to 3 miles. 21-24 minutes is a very reasonable goal as that would set you at 7-8 min miles which is a good steady pace as that would put you in at around 7.5-8.5 miles per hour. Also try running on sand if available when you get on a hard service you will feel like you are flying, which can help out a lot because trying to run fast for long distances is just like weight training in that it is as much mental as physical

 

[CowPimp]

Yeah I considered HIIT but I get so winded from the HI part, it takes me too long to recover. For example I could crank it up to 6 mph for 30 sec then I'd have to drop down to 2.5 mph for the next 4 minutes to recover.

Not to sound overly critical, but you are doing it wrong then. HIIT cardio is all relative. The high intensity part for an extremely overweight and out of shape individual might be regular paced jogging for someone in much better physical conditioning. The idea is to increase the intensity, but to a point that you can do it for 30 seconds or a minute and recover in a minute or two at regular pace. Bottom line, your intensity is too high. You will be able to increase it with time.

 

[aztecwolf]

try swimming to increase endurance, plus it will also help your lungs because it will make you learn how to breath correctly

 

[BulkMeUp]

Damn, I'm happy with 10 minute miles. The only time I run faster than that is if the cops are chasing me>