cardiovascular endurance not improving

mzbode

I have been running 3-4 days a week for 6 weeks. I have been lifting 4-5 days a week since January. It seems to me that the more I run the worse my endurance is becoming. I will start by saying I am not a runner by trade, especially distance jogging. My typical running plan consists of two days of 30-40 minutes sprint repeats. (anywhere from 100- 300 yds) and 2 days of straight jog for time/distance. On the jogging days I try to run as long as I can without stopping, while trying to improve my mile time. My mile time is not improving, and it is all I can do to make it one mile before I have to stop and walk. My mile time is in the 11 min neighborhood. (horribly slow) Any sugestions on improving stamina. I can run sprint repeats til the cows come home, but when it comes to straight jogging I am having no success. My goal is to run a 5k someday with my daughters/wife, but the way things are going it will never happen.

scottb81

It sounds like all your runs are all out in the anaerobic zone. You can run all day in that zone and not improve your aerobic endurance.

You need to slow down at least three times a week (more is better) and run at a slower pace for 30 to 60 minutes to build aerobic endurance. If you are using a HRM this is around 60-75% max heart rate. If you do not have a HRM then you should be breathing fairly easily and able to talk. Don't worry about it if the pace seems slow at first.

Do this for about 12 weeks and your endurance will improve substantially and your speed will improve also as you will be able to hold a faster pace with less effort. After that, add the speed work back in a couple of times a week and with the added endurance your speedwork will pay off.

If you have the time and desire you can add a long run once a week to help even more.

WolffEarl

I am a bit puzzled that your time is not improving. Sprint intervals are generally an awesome way to increase your cardiovascular fitness. In general it is recommended to do between 6 to 8 of those for 20 to 45 seconds with maybe a minute of slower pace in between (no stopping though). Of course your sprinting should be close to your maximum speed.
Not sure how you construct your jogging days but I used to have the same problem in the beginning with running longer distances (could only run for about 5 minutes before needing a break). I made sure that I basically ran as long as I could, then walk fast, then as soon as I good breathe again more normally would jog again, do that until about 30 minutes were up. From not being able to run even one km I can do about a 8 min mile now for some 10 k. In other words do not get discouraged, I think it is awesome that you are focusing on a fitness goal. Be well.

bmontgomery87

switch up your training.
try doing some interval training.

maybe take a couple days off. overtraining can halt progression.

srp2011

The way you are training will definitely not help you improve your cardio endurance. You are training for sprinting, not distance running. Check out any couch to 5K programs online (or even better, find a local running club or store that offers training classes for beginners) and follow their program. You need to build up to longer distances/times through run/walk intervals, and you need to do it at a slower pace. One day a week needs to be a slow run at increasingly longer times/distances (for example starting at 25 minutes and building to 50 minutes). No speed work. This is the workout that really builds the cardio, though the workouts during the week need to build the distance also (so building from 20 minutes to 35 minutes for the shorter runs, with the appropriate run/walk intervals for you). Once you have a solid cardio base built, then you can start working on speed work to increase your speed, which you can incorporate into your shorter runs during the week (hills, fartleks, pick-ups, etc... ).

Good luck! I've been running for 3 years now, in a training class offered by my local running store, and I have yet to see anyone who can't get to where they can run a 5K with a little patience and dedication, so you can definitely do it :-)

rybo

Stop sprinting, that really does nothing for endurance.

Slow down your steady jog so that you can go farther without stopping, don't worry about time. Once you have that established, (at least 6 weeks) then you can try picking up the pace (a little bit) or just keep running farther at that comfortable pace.

Once you have built a good solid base, and you feel you must add "speed work" back, do so but no more than 1/week. & I suggest 400 meter intervals.

arc918

Like everyone said, slow down and run longer. If you can't run longer, then keep slowing down.

jenocelot

Yes, yes, yes! Slow down those runs, invest in a heart rate monitor/pace monitor you wear on your wrist (strap around heart), and do MOST of your runs in the 75% range. THEN add speed and sprints. I went from couch potato in feb. 2010 to marathon finisher in oct. 2010. Time was 4 hrs 44 min, an 11 min. mile avg and considering it was on concrete (OUCH -- asphalt or trails from then on) pretty happy w that. Speed has become less important to me, I just love the thrill of the run. avg 10:20 now, even w hills, and that's fine. Longer and slower also = plenty of fat burn!!!! enjoy!!