To train effectively, you need to do more than running. Cross-training is now the accepted method for improving athletic ability. If you want to build muscle, run first. To build your endurance and aerobic capacity, run last.
- Best Cross Training for Recovery: Yoga, Pilates, Walking, Golf
- Best Cross Training for Cardio: Elliptical Machine, Swimming, Biking, Aqua Jogging, Dancing
- Best Cross Training for Strength: Weight Training, Rock Climbing
- Best Cross Training for HIIT: Rowing Machine, Spinning
Men age 17-25 should complete 5 miles in a 40 minute period and Men 25-35 should complete 5 miles in 43 minutes. Women in the 17-21 age range, should complete 5 miles in 42 minutes with Women 25-35 achieving 45 minutes.
Over 35s Men over 35 should complete 5 miles in a 46 minute period and Women over 35 should complete 5 miles in 49 minutes.
Over 60s Men over 60, should complete 5 miles in 50 minutes with Women over 60 managing it in 52.
Safety It goes without saying, consult your doctor before starting miles, especially as you get older, if you have health concerns or have not had a recent check up.
4 miles should take about 32 minutes on average.
Calories Burned in 32 minutes
Calories Burned in 40 minutes
Calories Burned in 45 minutes
Calories Burned in 1 hour 15 mins
Calories Burned in 1 hour 15 mins
Calories Burned in 1 hour 30 mins
