What sort of roadwork do you's all do .How much per week and how many miles roughly. I'm trying to think of a weekly roadwork session to start .I've got options .I was thinking of maybe 3 or 4 10 milers mixed with some sprints .If I see anything that looks better tho i'll maybe try it.I've got about 10 pounds roughly to make WW plus I want my speed stamina and endurance up as well.I would like to make that 10 pounds 5 pounds over walk around weight.

I swim for 15-30mins every other day. Running sucks!

I swim for 15-30mins every other day. Running sucks!

coz ur a whale? :pat:

I'm strange in that I run late at night not early in the morning because it helps me calm down after a long day and let's my mind wander :sleeping:.

Monday, Wednesday, Friday I run 5 miles.

Tuesday and Thursday I do eight intervals of 3 minutes hard running followed by 1 minute of rest walking.

To keep it interesting I run through different parts of Columbus/Buffalo each time so I don't get totally bored running out there and I can incorporate some hills into my running that way.

Also after I started doing the interval training about 2 years ago I noticed my stamina greatly increased in the ring, and I would highly recommend it.

Monday wednesday and fridays, 5 miles each day at the butt crack of dawn.
Most peaceful time to run and it wakes you up.

Sunday-4 mile run
Monday-4 mile interval run
Tuesday-4 mile run
Wednesday-4 mile interval run
Thursday-4 mile run
Friday-4 mile interval run
Saturday-4 mile run

usually i do 3 miles 4 times a week.

thinking about doing 3 miles 3 times a week and sprints 2 times a week

if im not running outside, usually 4 miles on the treadmill every morning on upto 8.5 speed setting.