BigDog
Head Chef
Two words: hill sprints
Warm up a bit, then start at the bottom of a hill (Either a short, steep grade or a long somewhat gradual grade will do). Run up the hill with everything you got, and more. Once you reach the top (or as far as you can without killing yourself) stop, and walk back down the hill. If needed, walk a bit more to catch your breath, but still keep the heartrate elevated from normal.
Repeat as many times as you can without dropping dead.
Of course, over time, you want to increase the workout, but not by length. Maybe slightly by length if you started on a short hill, but mainly by grade and quantity of "reps" you do. 20 sprints on a 4% grade is far different then 20 sprints on an 8% grade (assuming all other aspects equal).
If you're like me, while you are trying to catch your breath, you'll cough whatever gook might be restricting your lung capacity. This is a good thing, though maybe rather disgusting. Over time, once you've removed all that gook, and you find yourself in the need of a long run, t'will be significantly easier then you think, since your lung capacity has increased!
Warm up a bit, then start at the bottom of a hill (Either a short, steep grade or a long somewhat gradual grade will do). Run up the hill with everything you got, and more. Once you reach the top (or as far as you can without killing yourself) stop, and walk back down the hill. If needed, walk a bit more to catch your breath, but still keep the heartrate elevated from normal.
Repeat as many times as you can without dropping dead.
Of course, over time, you want to increase the workout, but not by length. Maybe slightly by length if you started on a short hill, but mainly by grade and quantity of "reps" you do. 20 sprints on a 4% grade is far different then 20 sprints on an 8% grade (assuming all other aspects equal).
If you're like me, while you are trying to catch your breath, you'll cough whatever gook might be restricting your lung capacity. This is a good thing, though maybe rather disgusting. Over time, once you've removed all that gook, and you find yourself in the need of a long run, t'will be significantly easier then you think, since your lung capacity has increased!