Obese-can I still run 2.4 km in 14 min?

Question
QUESTION: I am a 16 year old male. I am obese(90 kg, 178 cm). Recently, about 2 months ago, I started exercising regularly. Now, I am able to run 5 200-meter rounds(not sure) in 16 minutes. However, I feel extremely out of breath after these 5 rounds.

1. If i exercise 5 days per week, running 5 rounds each time, can I still make it and run 2.4 km in 14 minutes?

2. Just wanted to know, what is the best way to breath while jogging? I find I can jog a lot better if I breath in and exhale through my nose.

3. Any advice for my exericse regime?

Thanks.

ANSWER: Hi Sam
To help guide you properly i need you to tell me what your trying to accomplish and what is your specific goal.Get back to me with that info and then we can proceed.

All the best

John

---------- FOLLOW-UP ----------

QUESTION: I am trying to get fit engough to be able to run 2.4 kilometers in 14 minutes by August.

Specific Goal:
1. See above.
2. If that is  not specific enough, to improve my endurance/cardiovascular fitness so I can easily run 2.4 km in 7 omnths.
-I can run 5 200 meter rounds. At the end of these rounds I feel breathless and my heart beats frantically, but I do not feel dizzy or anyything bad.
-I cannot do pushups as I am too heavy.
-I have a problem when running: I breath through my nose. I cannot breath through my mouth or else I cannot run.

Answer
Hi Sam
The key to accomplish that is based on a 6 day week.You want to work your way up to a very confortable easy 45 minutes to build your endurance and reduce the body fat for 3 months.I would recommend after these runs you work your way up to 8 x 200 meters at a medium pace to increase mechanical efficenty at faster pace.As far as breathing goes just relax a little.You word just running to hard and your body could not absorb the oxygen fast enough.After 21/2 to 3 months start adding some 400 meter repeats with a 200 meter rest jog recovery or walk if you need.I would work up to 8.Do these 2 times a week.I would do a test trial for the 2.4k once a month to keep you on track.Last start fine tunning that diet.This should get you started with a good focus Sam.Let me know how your doing.Any other questions just get in touch.

All the best

John