Fitness levels - improving quickly

Hi. I've done weights since I was 15 (on and off). I'm not overly
muscular - I just have an athletic build. However, cardio wise - my
level of fitness is appauling. I can just about run 15 minutes on the
treadmill at 9kph, then I can't go any further. I've bought a Polar
heart rate monitor, and my Polar Index (which is meant to be the same
as Vo2-max) is only 30 - which is apparently very low (ie. unfit). I'm
28 by the way.

I want to be able to run further at a fast speed. I've started doing
15 minutes on the threadmill (all at 9kph), followed by 10 minutes on
the cross trainer, then 10 minutes cycling. Although after the
running, I can't do the cross trainer as quickly as I would like quite
yet! I'm doing this 4 times a week (aswell as continuing my weights).

My question is this. Are there any techniques to fast-track my fitness
improvements. Should I be doing interval training? Should I be trying
to do a faster speed, and just running 10 minutes for now? etc. etc.
I really want to get at fit as possible, as soon as possible.

Also, whilst I'm on - for those that have been unfit, and worked hard
to get fit - did you notice better energy levels in your normal life
(ie. when not training)? If so, how large were these energy
improvements?

Thanks for any help with my questions,
Regards,
- Dan

Dan wrote:
> Hi. I've done weights since I was 15 (on and off). I'm not overly
> muscular - I just have an athletic build. However, cardio wise - my
> level of fitness is appauling. I can just about run 15 minutes on the
> treadmill at 9kph, then I can't go any further. I've bought a Polar
> heart rate monitor, and my Polar Index (which is meant to be the same
> as Vo2-max) is only 30 - which is apparently very low (ie. unfit). I'm
> 28 by the way.
>
> I want to be able to run further at a fast speed. I've started doing
> 15 minutes on the threadmill (all at 9kph), followed by 10 minutes on
> the cross trainer, then 10 minutes cycling. Although after the
> running, I can't do the cross trainer as quickly as I would like quite
> yet! I'm doing this 4 times a week (aswell as continuing my weights).
>
> My question is this. Are there any techniques to fast-track my fitness
> improvements. Should I be doing interval training? Should I be trying
> to do a faster speed, and just running 10 minutes for now? etc. etc.
> I really want to get at fit as possible, as soon as possible.
>
> Also, whilst I'm on - for those that have been unfit, and worked hard
> to get fit - did you notice better energy levels in your normal life
> (ie. when not training)? If so, how large were these energy
> improvements?
>
> Thanks for any help with my questions,
> Regards,
> - Dan

I would slow it down, and run longer -- perhaps a half hour each
session. Experiment until you find a speed that you can maintain, on
average, for the entire half hour. You will be able to speed up as you
get more fit. You should begin to see improvement in a couple of weeks.
Don't worry about interval training until you have a better cardio
base. The usual cautions apply: talk to your doctor before beginning a
fitness program, etc.