Should I try for longer?

T

The Self

0
I'm trying to get back into good volleyball form, hopefully for next fall. My running regimen as of now is 3 miles every other day at approximately 10 minutes/mile (6.5 mph for the majority of 30 minutes, or alternating 8.5-4.7mph, running 3/5 of each lap at the former). Now, I still can't run a full 3 miles; I usually need a small walking (4.8-5mph) break at the 1.5 marker.

I have two questions when it comes to my endurance:

Should I increase the frequency and length of my treadmill sessions, and should I cut the break from my 6.5mph run (more like a jog, I guess)?

How often should I increase the speed and/or length of my 8.5mph run?

It's only been a week and a half since I've started, and I anticipate a pretty steady increase in my running ability, so gimme all you got. I mean, at the beginning I was breathless at 5mph and wheezing at 7.5.
 
I would recommend doing more of an 'interval' style training for the fact that, that's how volleyball is, go hard for a couple seconds, rest, and repeat... so you could do something as...

2:00 mins @ "Easy Pace" (Brisk Walk)
0:30 secs @ "Hard Pace" (Sprint)
1:30 mins @ "Medium "Pace" (Jog)

And then repeat back and forth between the 0:30 secs and 1:30 mins for about 30-45 minutes...

Then as this gets "easy" start flipping the ratios of sprinting and jogging (so like :45/1:15, 1/1, 1:15/:45, etc...)
 
I have one word for you: suicides!

That's agility and speed in one. (This would be something to add on top of the intervals that DeX mentioned.)
 
Thanks DeX. Our coach used to tell us to sprint for as long and hard as we could, stop to catch our breath, and then sprint back, but he never bothered to have us do it during practice. Such a bad coach.

I remember running into the padded walls of the gym we practiced in after suicides... We used to have to run under the net, too. I guess that was what that health waiver was for...
 
If your playing v'ball you should be doing pylometrics not long runs. Do short runs with lots of sprints. Its called specificity it is the foundation of all sport specific training.
 
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