progression

[iareglenn]

ive been training for two weeks now, at first i cud not run 2 miles without stopping. but yesterday i did 3 miles in 26 and a half minutes(1.5 miles steep hill), my press up max has increased from 10 to 22, sit ups 30 to 60, and pull ups 2 to 8. Hence i am a happy chappy. My question is i have been doing 3 runs a week and 3 circuits, do i now have a high enough level of fitness to do this schedule?

day 1:medium run 2/3 miles and circuit

day 2:circuit

day3:longer run 4/5 miles

day 4:rest

day 5:hill sprints

day 6:medium run/ circuit

day 7:rest

also on the shorter runs i.e. 3 miles is it a gud idea to do 1 mile fast then rest then 1 mile, rest and then the final mile?

[Greg The Great]

Give it a go mate, you'll only benefit from it.

You won't know until you try and if you can't manage then you'll know where you stand.

Just pace yourself from day to day and give it your best effort.

With regards to your progressions in upper body exercises, you were probably capable two weeks ago of scores close to those you're acheiving now, it's just that now you're more used to the pain and effort required!

Regards,
Greg.

[iareglenn]

thanks mate, always good to have a bit of encouragement from time to time.

[Greg The Great]

also on the shorter runs i.e. 3 miles is it a gud idea to do 1 mile fast then rest then 1 mile, rest and then the final mile?

Forgot that bit. I'd say do the whole run in one as you'll gain more by keeping your heart rate up and keeping your body working. If you're aiming to do a 3 miler and check your pace, add half a mile as a steady warm up. I apply this to all my runs.

I've got a great route which is bang on 4 miles. I run half a mile warm up, 3 miles, then half a mile cool down.

Greg.

[hitman1716]

Alrite mate, congrats on the improvements, theyre very good for just two weeks. What was your training programme during the two weeks? Just to see if i can use the same or similar methods to help me get e decent level of fitness, if you dont mind me asking. Thanks.

[iareglenn]

Really simple really just this
day 1:1 mile run

day 2: circuit

day 3: 2 mile run

day 4: circuit

day 5: 1 mile run

day 6: circuit

this was increased to two 2 mile runs and 1 3mile run in 2nd week, and first time i did the one mile run i took me bout 11 minutes! But this improved quickly for two reasons i think.

1. i used to be very fit and that 1 mile time really pissed me off so i made myself do 2 miles, two days later and just really pushed myself.

2.before i started getting fit again i was at university getting wasted 5 times a week and i had been smoking for 4 years and also due to all this abuse just got rid of a "severe" chest infection, so after a few very painful runs i felt alot better, physically and mentally. The good news is im feeling better everyday.

All this excercise has put me in a very good mood, the only thing that gets me down is when im on a rest day and cant do any excercise! its great.

[cruicent]

Just make sure you stick to the rest days though! I know what its like to do something everyday because I cant help myself and the injuries just get worse.
If you cant do the whole run in one go its better to walk for a bit than give in and you will gradualy progress to no walks at all which is a great boost for confidence.

[hitman1716]

Alrite mate, that sounds good. Just to ask what was your circuit on days 2,4, and 6, sorry to be a pain. Thanks alot.

[iareglenn]

The circuits i did were the ones in the TRAINING sticky thread at the top of the forum page.