Do I run at intense speeds for a short amounts of time, or the opposite?

I know that running fast gives your muscles better blood vessel whatever-it's-called (kapillärtäthet), and jogging is supposed to give you better lung capacity, but what's the most effective thing to do to improve stamina in a week?

Do I have to have rest days if my goal is to train my lungs? I get that the muscles may need to rest, but I honestly think that my legs are better than my lungs when it comes to handling movement.

hit me up w/ a program fam

In a week? lol

In a week? lol

this
lol
it takes time

Get more souls and put it into leveling up endurance.

¨Good point.

if you guys don't gimme any tips Imma just fucking jog as if my life depends on it everyday

anime style training where you push yourself too much, but you come out 10x stronger with no major injuries

Sprinting=anaerobic(without oxygen)
Jogging=aerobic(using oxygen)

Do a bit of both. I have a good cardio background but if I'm out of shape 3 days of interval training (sprinting for 20 seconds / jog for a minute / Sprint 20 seconds / jog ect) can get my pretty fit quick

Yo fuck that

Skip leg day everyday

Quote from: Jive Turkey on June 01, 2015, 03:38:34 PM

Sprinting=anaerobic(without oxygen)
Jogging=aerobic(using oxygen)

Do a bit of both. I have a good cardio background but if I'm out of shape 3 days of interval training (sprinting for 20 seconds / jog for a minute / Sprint 20 seconds / jog ect) can get my pretty fit quick

Could you possibly describe that interval training in a little more detail? I'm competing in a triathlon in 3 weeks and as of now my cardio is mediocre at best. Definitely interested in giving this a shot tho

Yee man. Look up HIIT also

You pretty much wanna be jogging or biking at a nice pace where your heartrate is chilling, and then at a certain time you burst into a Sprint or hard bike to get your heart rate really high up, and then after 15-30 seconds(whichever you want basically) you cool it down to the jog you were doing before for about a minute. Your hearrate will go down, and then you do the sprinting part again and repeat.

I'm not sure if it'd be best for a triathalon but I've noticed i improve after like 2 days of doing it.

Day 1 I get tired on the bike at like 10. My rpms on the sprints were maybe like 135

Day 2 I get past 10 minutes without feeling as tired and my rpms are like 140 (so I went harder on the sprints and I'm less tired)

Day 3 I get to 15 minutes easily and my rpms for sprints never go under 145

Hurtful Turkey can probably explain it way better than I can

I did the pyramid
1km day one
1.5km day two
2km day three
2.5km day four
...

you get the picture.
Worked great for me. Can run 5km and still going strong after.