How much running do you do?

[mightymouse2k]

I forcibly drag myself out of bed to run 5 miles every morning before work, in the evenings i do 3 miles with a 20 kilo backpack and then i collapse for a while.

Question for everyone, if you got a girl in bed with you, can you all still find the motivation to go running? 'cause I can't.

P.S. I really hate running.

[Banderivets]

I dont, my running is basketball.....and also the reason I cant do more then 3 rds.

[punchDrUnK MONK]

n 3 times a week. id run everyday but i got a fulltime labour job, just for a few years, been saving for college... but 3 times a week, at least 1 mile runs, and max like 5 miles.

[NewbieRJJ]

a total of about 4.5 miles a day, i go abour 3 miles on the tread and run 1.5 outside

[OptimusWolf]

At the moment, I do two longish runs per week, about 7 miles each, then circuit training once a week that involves about 6 miles running in total, and 5-a-side football once per week that is about 5 miles.

I find rowing is excellent cardio work, tough as hell but once you get used to 20mins of it tis great for topend cardio range.

[DELETED ACCOUNT 06]

about 15 miles a week.

[nedcmk1]

i follow this interval routine, works like a charm. i mix it up with different machines, burpees, ect....

Always begin each workout with a 5-minute warm-up at a level of 3-4 on your R.P.E. scale. Follow this with 5 minutes at a steady pace that is just starting to get hard by the end, level 5-6 on your R.P.E. scale. And then reduce the intensity and do 5 more minutes, back to level 3-4 on your R.P.E. scale. This 15 minutes remains the same throughout the first three phases of your H.I.I.T. protocol. After this 15 minute period proceed immediately to the high intensity intervals, which will be described below. During the intervals you should be pushing hard, striving for about a level 7-10 on your R.P.E. scale. Always finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E. scale.

Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.

Phase 2:
Weeks 1 & 2: 6 X 45 seconds work + 30 seconds recovery.
Weeks 3 & 4: 7 X 30 Seconds work + 20 seconds recovery.

Phase 3:
Weeks 1 & 2: 8 X 20 seconds work + 10 seconds recovery.
Weeks 3 & 4: 10 X 20 seconds work + 10 seconds recovery.

The first phase will lay the foundation for the following phases. Obviously you can not sprint for 90 seconds at the same pace you can keep up for a shorter duration. Your job is to go as hard as you can for the given time specified. During recovery periods you may go as slow as you wish but DO NOT STOP MOVING! Active recovery is always better than passive recovery and will help remove the buy-products of your anaerobic overload more effectively. Once you reach phase 3, you can remain there in maintenance mode. Avoid boredom and stale training by changing machines* every 2-3 weeks as well as continually striving to train at higher resistance levels on each machine. * If you feel you are not fully recovering be sure to add extra rest days where needed. These sessions should be done 2-5 times a week, experiment to find what works best for you. Do your best to get in at least two sessions per week. If you are diligent you should start noticing an improvement right away. By the time you finish phase three you should be on your way to having a 30-gallon gas tank.

*For the H.I.I.T. portion of your training I recommend the following machines in order of my preference:
1) Versa Climber.
2) Air Dyne Bike.
3) Elliptical walker with arm attachments.
4) Rowing ergometer.
5) Cross country Ski simulator.

These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.

** Example of an R.P.E. scale with values from 0-10:
0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard

[Darkstranger]

I do 3 miles runs 3-4 times a week.