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Anonymous !imBmmjg9K. Tue 24 Jan 2012 09:02:00 No.10842626 View View Reply Original Report

Hey /fit/.

How do you increase your stamina? We had a 9-minute run at school and I only did 26 laps. (we did it inside the gymnasium, not in our track because it's winter.)

Most Athletic person in class did 42. I'm not trying to beat him, but i'm hoping to reach 30's. It's not only my heart that's giving up, also my legs.

Anonymous

Anonymous Tue 24 Jan 2012 09:04:00 No.10842638 Report

Quoted By:

run more

kilohalo5 !imBmmjg9K.

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kilohalo5 !imBmmjg9K. Tue 24 Jan 2012 09:04:00 No.10842644 Report

Quoted By: >>10842694

>>10842626
couch to 5k, good noob friendly guide to gaining great endurance.

Anonymous

Anonymous Tue 24 Jan 2012 09:08:00 No.10842694 Report

Quoted By: >>10842747

>>10842644
i REALLY expected that caption to be
>come to bed big brother, mom and dad won't be home for hours

Meyron Squatsworthe, Fifth Earl of Gaineshire !!NNrMNNAyGxz

Meyron Squatsworthe, Fifth Earl of Gaineshire !!NNrMNNAyGxz Tue 24 Jan 2012 09:12:00 No.10842730 Report

Quoted By:

Jump rope or simply run more.

kilohalo5 !imBmmjg9K.

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kilohalo5 !imBmmjg9K. Tue 24 Jan 2012 09:14:00 No.10842747 Report

Quoted By:

>>10842694

Anonymous

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Anonymous Tue 24 Jan 2012 09:15:00 No.10842753 Report

Quoted By:

>how do i get better at lifting?

lift

>how do i get better at running?

run

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:17:00 No.10842772 Report

Quoted By: >>10843286

Professional cyclist here and I will be answering all your questions ITT

"Running more" is SHIT advice. I'll be typing up a detailed guide now for you so bear with me...

Anonymous

Anonymous Tue 24 Jan 2012 09:18:00 No.10842778 Report

Quoted By:

squats.. not trolling bro

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:20:00 No.10842801 Report

Quoted By: >>10842835

Ok, I would recommend only endurance training once a week at first. Now, the main focus is to increase your average speed and this is done in three ways:

>Increasing the strength of the muscles involved
>Increasing VO2 MAX
>Increasing the anaerobic threshold

Now, the anaerobic threshold is the real main point here. This is the point where you stop using your slow twitch fibers and your energy system changes from oxygen to lactic acid. You want to increase the average speed of running at which this occurs.

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:21:00 No.10842814 Report

Quoted By: >>10842826 >>10842870 >>10842922

So, once a week, run for 3 miles (specificity of training, you want to increase your 3 mile time so run for 3 miles). But, run as fast as you can the whole time without having to breath heavily and getting a lot of lactic acid production. When you reach the speed at which this happens, slow down a little and maintain that level.

Instead of maintaining speed, maintain the level of lactic acid that you can feel. This will mean that as you complete the 3 miles, you slow down as your muscles get more fatigued and lactic acid builds up. Eventually you will be able to run the 3 miles at your anaerobic threshold. This is where you want to be!

After the 3 miles, you can rest 5-10 minutes. Then you want to be doing 400m sprint intervals. Yes, you finish the 3 mile run and go straight into sprinting. You don't want to overdo this, rest 2-3 minutes between 400m sprints and you'll know when you're done. A good rule to follow is having to rest more than 5 minutes before an interval.

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:22:00 No.10842826 Report

Quoted By:

>>10842814
>run for 3 miles (specificity of training, you want to increase your 3 mile time so run for 3 miles)
Misread that, run for 9 minutes instead

Anonymous

Anonymous Tue 24 Jan 2012 09:23:00 No.10842835 Report

Quoted By:

>>10842801

Scholarship XC and track runner here, listen to the biker, he's giving good advice so far.

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:23:00 No.10842837 Report

Quoted By: >>10842895

On another training day, you can do some HIIT. If you chose to run the 9 minutes on monday, thursday is a good choice. So leave about 32 hours between running sessions. Simply do the Tabata protocol for this. The main objective of the 3 mile + 400m sprint workout is increasing the anaerobic threshold. For this workout, you're increasing VO2 MAX. You can read about the tabata protocol here: www.tabataprotocol.com
I suggest sprinting, followed by walking.

Anonymous

Anonymous Tue 24 Jan 2012 09:24:00 No.10842843 Report

Quoted By:

me personally i'd do squats then HIIT

Anonymous

Anonymous Tue 24 Jan 2012 09:26:00 No.10842870 Report

Quoted By: >>10842892 >>10843124

>>10842814

This would work with biking, where the impact is lower, but you don't want to overload with running, especially if your mechanics aren't great. Lactic threshold training is one of if not the most useful tool in improving your performance on a test like "9 minute run" but keep in mind that unless you have excellent form and a great aerobic base, you can't touch up on your lactic threshold for an extended period on a daily basis without risking burnout. I would DEFINITELY not do those sprints after your workout, though they do have a place in your training. How long do you have to train until you do the test again?

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:27:00 No.10842874 Report

Quoted By: >>10842910

Finally the 3rd training session is dedicated to hypertrophy and strengthening of your slow twitch muscle fibers and increasing local muscle endurance. I suggest doing squats for this as it is specific to running and easy on the CNS. Do 1 rep every second for 60 seconds, then rest 2 minutes and begin the next set. I recommend doing 7 sets like this at first, then building up so that the total amount of work time equals 9 minutes. If you're into weight training, you can do this with 20-30% of your squat 1RM with AWESOME results.

Now it comes to the test. When you're running, you should be able to do the 9 minutes easy. Really push at the anaerobic threshold, but be careful not to stray above it. When you are at the last minute it's time to sprint. Your body will be fatigued from the 3 miles but when you start sprinting you will "change gears" as your body starts to use the anerobic energy system. You will feel fresh and should be able to push 800m / 1 minute if you use a similar pace to the 400m sprint intervals (IE don't all out sprint)

The above is for running and can be used for swimming & cycling also. If you want to work on more than one at a time, I recommend using a 3 week rotation for each sport doing running week 1, swimming week 2 and cycling week 3, doing light maintenance work for the other two sports

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:28:00 No.10842892 Report

Quoted By: >>10842956

>>10842870
Yes the method will work with any middle distance endurance sport

Anonymous

Anonymous Tue 24 Jan 2012 09:28:00 No.10842895 Report

Quoted By: >>10842904

>>10842837
>>tabataprotocol.com
>>With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.

Double face-palmed within the first few paragraphs.

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:29:00 No.10842904 Report

Quoted By: >>10843237

>>10842895
The method works, ignore the marketing stuff

As for a detailed training schedule, you want something like this:

Monday:
Squat: 3x5 (basic strength training, use 5/3/1 for this if you want to take the thought out of it)
Chin-ups: 3x5 (add weight)
Tabata protocol VO2MAX work

Wednesday:
Deadlift: 1x5 (again, 5/3/1 is awesome as well)
Pull-ups: 3 sets of max reps
Light maintenance work for the two sports you're not training this week

Friday AM:
Lactate threshold work followed by sprint intervals

PM:
Squat: 10x2x60% Dynamic effort method
Deadlift: 10x1x60% DE method
Squat: 7x60x20-30% (build the number of sets up over time, try to do 1 rep a second)

Now, I know you're going to want to do some sort of press & curls (to keep the broceps and chesticles) so if you really want to do them, train it on Monday after chin-ups and before the tabata work

Best of luck to you OP

Anonymous

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Anonymous Tue 24 Jan 2012 09:29:00 No.10842910 Report

Quoted By:

>>10842874
>60 reps in 60 seconds
>2 min rest

This is why I hate endurance work

Anonymous

Anonymous Tue 24 Jan 2012 09:30:00 No.10842919 Report

Quoted By:

There are basically 4 aspects to good running. Your lactate threshold (feel like you're going to spew and your muscles are burning), your cardio output (feel like a bag of shit with a racing heart which simply has to slow down), your muscular endurance (feel like you could run further if your legs weren't fucking out) and gait/neuromuscular adaption (you suck at running and never do it).

Work on your lactate threshold with interval training. Sprint until you get that feeling. Also work on it with threshold runs where you push yourself to carry on at the edge of puke for some time.

Work on your cardio output with sprints, perhaps cross training on a bike or in a pool, and with very long comfortably paced runs which force your body to make other adaptions like making more blood vessels to supply the muscle and making the transfer between the blood and the cells more efficient.

Work on your muscular endurance by simply doing long runs. 3.5, do sprints and hill sprints to improve your ability to run FAST.

Work on your neuromuscular adaption simply by running moar. Your brain will learn to switch off muscle fibers as they get tired, letting them recover while others take up the load (strength training trains you to activate more at once but unless you want to be an Olympic lifter I don't think you need to worry about the contradiction) and you will develop a more efficient gait.

Anonymous

Anonymous Tue 24 Jan 2012 09:30:00 No.10842922 Report

Quoted By: >>10842985 >>10843004

>>10842814

Clarification on that post please.

>So, once a week, run for 3 miles (specificity of training, you want to increase your 3 mile time so run for 3 miles). But, run as fast as you can the whole time without having to breath heavily and getting a lot of lactic acid production. When you reach the speed at which this happens, slow down a little and maintain that level.

>Instead of maintaining speed, maintain the level of lactic acid that you can feel. This will mean that as you complete the 3 miles, you slow down as your muscles get more fatigued and lactic acid builds up. Eventually you will be able to run the 3 miles at your anaerobic threshold. This is where you want to be!

You say maintain speed, than don't maintain it and keep that lactic acid level "feel"? A little more specific please.

Anonymous

Anonymous Tue 24 Jan 2012 09:33:00 No.10842956 Report

Quoted By: >>10843007 >>10843169

>>10842892

I would just advise moderation for someone with (I'm guessing) poor mechanics who will also not be used to this kind of training. The combination of pounding in addition to a new stress on an untrained energy system can lead to burnout pretty fast. I would recommend the OP do something like this for a two month plan.

Week 1: easy running, focusing on mechanics
Week 2: as above, with one day of lactic threshold training, like 1 mile warmup, 2 miles threshold, 1 mile cool down
Week 3: like week two, but with two LTs instead of one
Week 4: same as three
Week 5: one LT, one VO2 max workout like 1.5 mile warmup, 5x3minutes at goal pace with 1:30 standing rest, then 1 mile cool down
Week 6: same as five
Week 7: just the VO2 max workout
Week 8: easy mileage then retest

Anonymous

Anonymous Tue 24 Jan 2012 09:34:00 No.10842967 Report

Quoted By: >>10843020

getting good advices from cyclefag so far. one question, how do you know when you've got enough lactic acid? how do i feel it?

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:35:00 No.10842985 Report

Quoted By:

>>10842922
Yeah that is a little unclear lol. You should be running at a speed that is at your lactate threshold. This will be the same speed for a few minutes then will drop and you should decrease your speed to stay under the threshold.

You're building the ability to remain at the lactate threshold for more and more time while increasing the running speed at which this happens

Anonymous

Anonymous Tue 24 Jan 2012 09:37:00 No.10843004 Report

Quoted By: >>10843029

>>10842922

Some good explanations of LT pace...

You're not running so hard you can't speak, but hard enough that you can only get out a word or two, or a grunt.

"Comfortably hard."

5k race pace plus 30-45 seconds per mile.

Race pace for a one-hour race (this is more useful if you have some running background).

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:37:00 No.10843007 Report

Quoted By: >>10843102

>>10842956
Burnout may happen but it's important to push through them, train anyway and your adrenal glands will shut down to hypertrophy and in a few weeks you will emerge fresh and a better athlete

This isn't crossfit or bodybuilding this is middle distance endurance running

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:39:00 No.10843020 Report

Quoted By:

>>10842967
You will be able to feel it burning your muscles (like say in high rep push-ups. You shouldn't be able to feel lactic acid if you're under the anaerobic threshold

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:40:00 No.10843029 Report

Quoted By:

>>10843004
This sounds about right

Anonymous

Anonymous Tue 24 Jan 2012 09:41:00 No.10843046 Report

Quoted By:

Can we please archive this thread?

http://chanarchive.org/request_votes

It'd be really helpful for /fit/ fags.

Anonymous

Anonymous Tue 24 Jan 2012 09:41:00 No.10843052 Report

Quoted By:

OP, for a good explanation of lactic threshold, and running training in general, pick up "Daniels' Training Formula," which is basically the SS of running. Daniels has competed and coached at the Olympic level, having two Olympic medals to his name, as well has having coached several gold medalists other than him. His background is in exercise physiology, and he has studied and conducted research all over the world. He headed Nike Sports Labs in the 80s when they were doing a lot of running-research. His book gives excellent but simple explanations of how to build a training plan, and why you're building certain things in at certain points. He also lays out some basic plans at the end for various distances and levels of ability, and has a very useful chart that can determine your current lactic threshold pace and other useful information based on current running times. Single best investment someone looking to learn about running can make.

Anonymous

Anonymous Tue 24 Jan 2012 09:45:00 No.10843089 Report

Quoted By: >>10843123 >>10843134

I have a question, as far as this lactic acid business goes is it better to go too hard or too easy?

Anonymous

Anonymous Tue 24 Jan 2012 09:45:00 No.10843102 Report

Quoted By: >>10843173

>>10843007

My concern with the burnout is just the volume of intensity relative to the OP's level of experience. Typically, even elites build quality into their programs gradually after a long layoff whether post championship season or coming off of an injury. I have been made to understand that cyclists can do substantially more time on the bike than runners can run, and I'm guessing that the relative proportion of time spent at a higher intensity is also higher when biking vs. running (same goes for swimming I believe). I'm just suggesting OP be cautious; if you get hurt on the bike it's usually from a crash or a fall or something, not from overtraining. With running, overtraining doesn't just burn you out, it can set you back.

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:46:00 No.10843113 Report

Quoted By:

http://www.mediafire.com/?2qz1s4g7z3k2yad
Here is a good book for everyone interested to read. It's the Block Training System in Endurance running by Verkoshansky and can be applied to any middle distance endurance sport like swimming, cycling, rowing etc

Anonymous

Anonymous Tue 24 Jan 2012 09:47:00 No.10843123 Report

Quoted By:

>>10843089

I usually say too easy than too hard; you should finish an LT feeling exhilarated but fatigued, not utterly spent. If you went too easy, you can push harder next time. The farther you go off the deep end of too hard, it is exponentially more difficult to recover and be ready for the next workout.

Anonymous

Anonymous Tue 24 Jan 2012 09:47:00 No.10843124 Report

Quoted By: >>10843169

>>10842870

Sorry for the late reply. We usually do it once every 2 months.

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:48:00 No.10843134 Report

Quoted By: >>10843188

>>10843089
Good question, if you go to hard YOU WILL KNOW lol and will be forced to slow down because there is no way you can run for 9+ minutes in an anaerobic state

Anonymous

Anonymous Tue 24 Jan 2012 09:50:00 No.10843169 Report

Quoted By:

>>10843124

No worries. I laid out a rough 2 month plan here

>>10842956

if you want to see what a moderate beginners running plan might look like for what you're describing. Again, I'll say this, if you take nothing else away from me, or from this thread in general, read "Daniels' Running Formula." It is far and away the most useful book specific to running that is readily understandable by the general population, and in the world of actual runners, Daniels is a living legend.

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:50:00 No.10843173 Report

Quoted By:

>>10843102
Yeah, you can look into applying the principles into the block training system and it will allow you to slowly build up intensity and peak properly. I've always been of the thought though that during the adaptation phases it's almost necessary to "overtrain"

Anonymous

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Anonymous Tue 24 Jan 2012 09:51:00 No.10843188 Report

Quoted By: >>10843235 >>10843241

>>10843134

ORLY?

Cardi-Bro !IhXhRzJWFY

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Cardi-Bro !IhXhRzJWFY Tue 24 Jan 2012 09:52:00 No.10843195 Report

Quoted By:

You gotta level up and open the skills menu, then select stamina, you can only increase it 10 points with every level though. Good luck

Anonymous

Anonymous Tue 24 Jan 2012 09:55:00 No.10843235 Report

Quoted By:

>>10843188

1. Achieve t-rex mini mode
2. Run 4 minute mile pace for a 5k
3. ???
4. PROFIT

Anonymous

Anonymous Tue 24 Jan 2012 09:55:00 No.10843237 Report

Quoted By: >>10843253 >>10843272

>>10842904
Nice workout, I'm going to try it out, but what does PM mean? When do I do that?

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:55:00 No.10843241 Report

Quoted By:

>>10843188
Yeah it's a physiological fact lol. I'm sure that fella just has a really, really high anaerobic threshold

Anonymous

Anonymous Tue 24 Jan 2012 09:56:00 No.10843253 Report

Quoted By:

>>10843237

I'm guessing by AM and PM he means morning and afternoon...

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 09:57:00 No.10843272 Report

Quoted By: >>10843322 >>10843639

>>10843237
AM: Morning
PM: Evening

If you're well conditioned you should be able to do upper body strength & hypertrophy work as well unless you compete in a 4 limbed sport like rowing or swimming

Anonymous

Anonymous Tue 24 Jan 2012 09:59:00 No.10843286 Report

Quoted By: >>10843381

>>10842772
What hormones are you on?

Anonymous

Anonymous Tue 24 Jan 2012 10:02:00 No.10843322 Report

Quoted By:

>>10843272
lol sorry i didn't notice the AM on friday...

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 10:06:00 No.10843381 Report

Quoted By:

>>10843286
nothing at the moment but I have taken my fair share of dianabol, anadrol, growth hormone & albuterol. We don't even come off for competition anymore xD

Anonymous

Anonymous Tue 24 Jan 2012 10:13:00 No.10843436 Report

Quoted By:

this is awesome advice. thanks alot guys

Anonymous

Anonymous Tue 24 Jan 2012 10:16:00 No.10843465 Report

Quoted By:

What's the distance of a lap?

Anonymous

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Anonymous Tue 24 Jan 2012 10:29:00 No.10843639 Report

Quoted By: >>10843689

>>10843272

Would I still be able to train for heavy squats while increasing my anaerobic threshold?

My concern is that squatting 20-30% for 60 reps for 7 sets is going to decrease my 1rm or 3rm.

Cyclefag !/0zDf4XGQM

Cyclefag !/0zDf4XGQM Tue 24 Jan 2012 10:33:00 No.10843689 Report

Quoted By:

>>10843639
Yes although it will be hard and it will most likely go down before it goes back up

Anonymous

Anonymous Tue 24 Jan 2012 10:34:00 No.10843707 Report

Quoted By:

breathe through your nose only
helped me a lot
now i can fap for a long time

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