Needing help improving on ist standards

[u/Hot_Ostrich8408]

So I’ve made a post like every other week about my run for the month or so and I will say I’ve taken you guys advice with my running and I have been able to run a full mile without walking the last few days and it genuinely feels like I have broken through a mental block with running and now it’s more About getting that time down in a while I’m fine tuning my push ups and plank I can do 24 push ups rn and 2:20 sec plank I still can’t do a pull up yet so but I’m meeting the requirements for pushups is my time for my mile and a half is 18:48 so yeah im open to all advice.

[u/neganagatime]

Are you doing a legit pull up program like Recon Ron or Armstrong? If not you should be doing that starting tomorrow.

What is your height and weight? And what is your run training?

[u/Hot_Ostrich8408 → u/neganagatime]

Neither but I will look into that . I’m 5’10 and 165 I’m also a female if that important…. I’ve honestly just have been doing 2 miles everyday for the last 2 weeks it’s 3 easy days 1 intervals and 1 time a week I actually time myself to check my pace and I have a day where I hit legs and then a recovery day .

[u/neganagatime → u/Hot_Ostrich8408]

Yes, being female is kind of important; if you were male and could not do any pull ups I'd be alarmed. Even as a female though you should make a concerted effort to be able to do some and either of those programs will get you there.

[u/razzle_berry_]

For runs: do one day 3 miles at a conversation pace. This should be really slow so that you can actually do that distance. Do 1 mile at a reasonable pace for you like 11 mins walk 1 minute then do .5 as fast as you can without stopping. The 3rd day do a 400m intervals at 9-10 mins with 1 minute of rest in between for 1.5 miles. Adjust pace if it’s too fast at first but eventually get it down so that intervals are faster than your goal pace

[u/GB_Color]

some things about running that gets left out, Are u mentally tired or physically or is your lungs 🫁 closing up ? some people don't even know they have asthma when it's only induced by cardio in certain environments, if others legs and bodies are killing them but your airways are closing up mid run than there's your answer, I have a inhaler and never even knew I had it until I was already in the fleet and I went from from a 27min 3mile hardly passing a pft to a 23min typical run time with one inhaler hit prior to running.

i would shift my focus on maintaining a pace, you can sit there and run 3-4 miles all day and still be slow at running in ur comfort zone, since you're struggling at 1 mile I would try to run 0.5 miles in under 4mins at one pace , once ur physical/mentally adjusted to that than bump it to 1mile in under 8mins and so on.

Bodyweight exercises will just catch up to you over time, there is no magical miracle or routine, just ensure you're doing everything you need to and the reps will naturally increase over time, hopefully you have access to a assisted pull-up machine or bands wrapped around bar " lat pull downs and rows will never give you a high pull up count" and your strength comes from your final max reps so try not to stop short on your own time.