basic running traing

Anyone have any good running schedules? Most websites I have encountered are way too advanced for me and don't take into account that I have strength muscles and not endurance muscles and that I have a basal heart rate of over a 100 bpm.

I really need to improve my 1600 meters run (that's exactly a mile if I’m right). I have to run it in maximum 6'50'' and I'm doing 8' over it and I'm not improving the slightest bit. I know I’m a pussy… I just really hate running!!

I have no clue on how to handle it. All info I got from runners is very contradictional. I haven’t heard the same approach twice… it's always a different story!

Oh and... can anyone answer this as well:
Is running for a certain speed on a treadmill the same as running at that speed outside? Everybody says running outside at the same speed is much harder, but I just ran after my dads bike at 10 km/h and I was a lot less tired as I am when I run at that speed on a treadmill. Treadmills are great for tracking progress and I can watch some tv and put on some music and watch the chicks asses wiggle on the stepmachine in front of me (shame on me ) Off course the tests won’t be held indoors and there won’t be any ass-watching

Tnx for the help,
Stefke!

I ran track for several years and to increase our endurance and shave time off at our meets, we would use 2lb ankle weights for 2 weeks and try to run it in the same time as without. Once the ankle weights are removed, you will be like lightening. Treadmills are easier because there is less resistance. Try to run on an "official" track if you have one. Running with the weights and on standard pavement is bad for your knees.

I am still building up a basic physique! Is it a good idea to be running with weights from the start?

i wouldnt think that ankle wieghts would be good for a somebody starting up. im not huge into running methods or technique's but isnt the anke weight thing kinda old school? anyway the only thing that i do to lower my run time is to run more often and faster. not really much help prolly but it works for me

Trapattack...

... would you choose I'd run the 1600 meters and try to increase my speed each time or would I better maintain my current speed and try to lenghten my distance first?

Well I have to run 1600 meters as said…

… now these are the most approaches I have heard of.

1) I should stay at the 1600 meters and try to increase speed everytime near the end of the run and increase this last effort each time.
2) I should stay at the 1600 meters and try to run faster, but take walking intervals. Then should I try to shorten these intervals.
3) I should run slowly and built up a basic physique by working up to at least a couple of miles and at least 30 minutes of running and only then I should work on the 1600 meters.

These are the things I heard most, but I can’t decide. I was gonna go with 2 but it doesn’t seem to work real good. The harder I run, the slower I walk on my rest intervals and the longer I make ‘m.

You could run with a log on your shoulders too. But to shave on time especially on short runs, interval training like CE said is the best. It helps to change your routine. for example if you run 4 times a week, jog for about three to four times the interval youre training for (one mile in your case, or if youre planning a 10 k, youd have a long ass run at least once a week). One other time youd have to do sprints mixed with either breaks or slow jogs. and straight up running at your length for 1-3 times per week.
Oh yah, running does suk