Un-Chien-1
Well I have good arm strength since switching jobs I've gone a bit soft but can tighten them back up in the course of a weekend x3 Uhm, as for the rest of me I want to have abs and definition in my stomach and the speed and endurance I want to be able to run 5k in 10 min. Running is my biggest weakness I have strength and I'm good at a slow pace I've done hiking mountain climbing I'm really good at lasting just not in speed.
sad Suggestions? x3
Hmm... well... getting definition and endurance kind of contradict each other. Distance running eats away at muscle that is needed to have definition.
Anyway, for endurance training you will want a combination of actual distance running and high intensity anaerobic exercise. Sadly I am not an endurance athlete so... I do not have much advice on how to improve your time. O.o... though a 5k in 10 minutes? That is not something that you will likely achieve unless you dedicate several years to just doing endurance running. Unless of course you already have a 15 minute 5k. Anyway the best way to improve your times there would to be running a long distance.... you know between 1.6k and 5k Once a week.. maybe twice. Then twice a week do high intensity training like sprints and other such cardio training. This will help your body build up your cardiovascular system. Having a stronger cardiovascular system will allow you to run longer.
Mountain climbing and hiking... well two VERY different things... with climbing I find people who are not fast rely on their arms too much. Use your legs to push you up the mountain. As for hiking any number of things not related to your health can slow you down. The main thing I would recommend would be to find two walking sticks. Their main function will be to help you conserve energy by allowing your arm to take some of the stress.
That is all I can really recommend... next I say take to google or yahoo or bing or whatever and search for tips on increasing your long distance running speed there.