Treadmill and Weights

[myth]

Hey people,

I am getting a Treadmill and a weights set for my birthday and i need to know what kind of sceduels i need to do to improve, endurance and staminer.. i know that these exercises will get rid of fat but im more intrested in my abilty to perform longer without sweet.

Please try to give me a weekly rotatin i can follow easily and will take effect.

Thank you for your time.
-Jason

 

[rip]

If you want endurance than the treadmill will help mucho.

Are you currently in shape?? Do you run? If not, you will need to build-up to the following routine. A simple metric for running gains is: never add more than 10% of your weekly mileage to your weekly routine.

E.g.
Current running schedule:
Mon = 3 miles / Wed = 2 miles / Fri = 3 miles
===========
Total = 8 miles

10% of that = .8 miles... So, next week would go like this:
Mon = 3 miles / Wed = 3 miles / Fri = 3 miles
===========
Total = 9 miles

Next week you could add another 1 mile (.9 miles) and so-on.

IMHO - Here is a good routine for endurance:

Sunday - Long Run Day - run 12 miles @ 10.5 minute mile (~6 MPH)
Monday - Push Day - Chest and Shoulders (high reps / low weight)
Tuesday - Maintenance Run Day - run 4 miles @ 9 minute mile (~6.3 MPH)
Wednesday - Maintenance Run Day - run 4 miles @ 9 minute mile (~6.3 MPH)
Thursday - Pull Day - Upper Back, Lower Back, Abs (high reps / low weight)
Friday - Maintenance Run Day - run 4 miles @ 9 minute mile (~6.3 MPH)Saturday - REST!

Remember that if you aren't physically fit and don't run ~24 miles per week, you will need to work up to this routine!

Good luck,
Rip