I'm in fairly good shape, can run a 5 k in 35 minutes, and am extremely winded getting through my 3 minute program. how do i train it so i can get through it?

thanks

many many run thru's...and section work is also very good. Back to back programs are good, make sure you finish the first one, and go as far as you possibly can the second time around, but try to keep your technique proper.

Hope this helps!

and if possible...go rollerblading everyday..each day go for say 5 minutes longer to build up endurance

In our off ice training class, my coach constantly changes our workouts around so that our bodies don't get used to it. One suggestion I can give is one particular running exercise we do:

Run for 3 minutes at a fast pace, then walk for 2 minutes. Then run again for 3 minutes, then walk for 2 minutes. Do this for 30 to 40 minutes. That simulates the "burst of energy" sprinting type of endurance you need for your program.

Also, we do sprinting too, like a 100 yard dash. We do the 30 minute runs for long endurance, but the short style stuff should help too. Give it a try!

Since you said you run 5K's, I assume that you like to run. I use to run an occasional 5K in about the same time as you, then I met a group of runners. I now log at least 20 miles per week, sometimes as many as 30. I've run 3 half marathons now with my best time being 1:49. I can now run a 5K in less than 25 minutes. This has made the biggest difference in my skating. I used to dread running my program because I would be so out of breath, now I don't even think about it. I still get winded, because there is nothing to match the intensity of skating a program, but not at all like I used to. But it wasn't just my conditioning that improved. My jumps are much more secure and I skate with a lot more speed and confidence. I also spend about 3 hours less a week on the ice to give me more time for running. I'm saving money and skating better!

This has been my secret weapon this year....sshhhh, don't tell anybody

PattyP

Before you skate, try jumping rope for 5 minutes or so - this is also a great warm-up for stretching. That helped me increase my stamina, which was really lousy, quite a bit. My coach also suggested the interval running (bursts of sprinting followed by slower running), but that really wasn't my cup of tea. Double run throughs will also help a lot.

Long term indurance doesn't necessarily equate to short term.

An exercise routine that includes wind sprints would help. Short fast bursts of exercise that leaves you breathing hard.

If you want to develop some leg strength at the same time, find a hill and sprint to the top.

Just be cautious not to strain any muscles in the process.

Does your teacher not cause you to run through your programme twice, with a minimal break in the middle? Most do, to build up their pupils' stamina and endurance; mine certainly does. And it does pay off - once you can do it twice, doing it once is a doddle!

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