Longer running

[frogmen228]

I can run just short of a 9 minute mile to train should i just keep running and running or should i be hitting the gym lifting weights and squats etc.. or a little bit of both?
Which is the most effective?

[matty86]

keep running.
push yourself.

[scskowron]

First run further, then run faster.

[rsctt83]

The training you do should be governed by your 'plan', what I am getting at is that your short/long term goals will govern your training. The 100 meter runner will train differently than the marathon runner. One thing is for certain long, slow distance training will always be very beneficial.

Not knowing anything about you other than you are running nine minute mile I would say lay in a good solid base of three/four miles at a pace that would allow you to carry on a conversation {no labored breathing}. Once a week you can throw in some intervals where you would quicken the pace for a minute or so and than throttle back to comfortable pace.

If you elaborate on your short/long term goals and a typical trining week I can make some suggestions for you.

Hope this helps

[asixe]

For BUD/S or just for yourself? If you're going to BUD/S be able to run a 6 minute mile for 5 miles. Are you swimming too?

[palmach]

I can run just short of a 9 minute mile to train should i just keep running and running or should i be hitting the gym lifting weights and squats etc.. or a little bit of both?
Which is the most effective?Seems you are trying to close the path,from slow twitch to fast twitch muscles,therefore try diferent strides
and or breathing techniques.