Help me improve myself?

Question by Sam Raymond: Help me improve myself?
Okay, a couple of things before I start.

I am 14 years old and weigh 115 pounds. I am 5’7. What I want to get done by the end of summer is to be more fit, by getting stronger and with more endurance, (and it wouldn’t hurt to look pretty buff) and get good at running.

I have been going to the gym for about a year now, 5 days a week, and I’ve gotten pretty much no results. The only things I do are running, bicep curls, and Lat Pulldowns. The maximum I can do for bicep curls are 10 pounds, and I usually do 10 curls about 5 times.

For the Lat Pulldown, I can do 80 pounds and I also do that 10 times, about 5 times.

Can someone actually give me some kind of regimen, or anything I can follow that will give me the results I want? (Get strong, look buff)

Now for running. I’m signed up for Cross Country when I start high school next year, because running is really the only sport I have a chance of getting into. However, I need a lot of training.

The maximum miles I can run in one shot is 3 miles, and that’s going at a 9 mile pace.

The most I can run one mile is 7:00. I once ran a mile in 6:40 but that really killed me.

What I want is to be able to run at least 5 miles in at least 7:30, and run a mile in 6.
Can this be done by August 1? (The day of tryouts)

I’d appreciate it if you guys can help me with everything I asked.

I also don’t know that many technical terms for working out yet. (I don’t know what a “set” is, and stuff), so can you guys also tell me what all the technical words mean, so I can actually follow training regimens that you guys hopefully post?

Thanks, I know this seems like a lot, but I really need this.

Best answer:

Answer by Apollenaire
To get stronger lift more weight fewer times. For bicep curls for example, do use 12 or 15 pounds and do 5 curls 3 or 4 times. The times you do it are called sets. You should be able to find the definition of terms on the internet.

I’m not sure that in 5 weeks you can go from 3 miles at 9 minute mile pace to 5 miles at 7:30 pace. But to do it you first need to get endurance. You don’t say if you train regularly or don’t train at all but you need to start running regularly, at least 30 minutes, 4-6 times a week. If 3 mile sis the most you can run then I suggest you run 2 miles, walk 2 minutes and then run another 2 miles. Your goal is to run the 4 miles without a rest. When you can do that then run 5 miles, even if you need to run them at 10 minute mile pace. Once you can 5 miles regularly then you can focus on running faster.

What do you think? Answer below!

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