Getting back into shape

[lordikon]

I understand the basics on weightlifting, and getting my body into 'shape'. But what I'm talking about now is trying to get into shape for running as well.

Here are my two main goals, the question is, how do I achieve them?:

1.) Be able to run a mile, in 7min 30secs (without throwing up or falling over afterward).
2.) Be able to get in shape to accomplish goal #1 above, without losing muscle along the way. Any fat loss is acceptable though :).

Should I just run 5 days a week for 30-60 mins? If I do run that much it makes it hard to get good workouts because I'm so exhausted. Any ideas on how to approach this?

[COLOSSUS]

my only input is gonna be from experience. dont rush into things. if your getting back into shape im assuiming you havent done anything for a while. so dont jump right into it and try to train and train and train because you will burn yourself out and get tired of it.

anyone else should help you with the rest of your question

[Stonecold54]

for me personally if that was my goal here is what I would do. do to a track and run a mile at a pace for you that doesn't tax you to much. don't push it but don't dog it. get that time as your base time. the rest is kind of up to you. I don't run more than 3 times a week. one of those times I will keep that easy pace and do a long run. the second one I will run intervals on the straightaways on the track and ease up on the curves. and then my third day I try to listen to my body to see what it wants to do. if I feel okay I will push myself for a full run and see how long I last. or I will go for an even longer distance run if I feel kind of tired.

I doubt you will lose any muscle doing this...unless you are overtrained as it is now....but I wouldn't worry about it if you are not.

[Bouncer]

don't complicate things. start out slow and increase speed etc.. over time. if you notice muscle lose simply add in more clean calories.