My fitness plan

[Rifleman Webb]

Ok guys I am new to this site as you are most probably aware. I started the application process to join the Infantry at around the end of January but being medically deffered due to a history of Perthes disease I have finnaly got an ADSC date so far on after appealing etc. Here is what I am currently doing on a weekly basis in preparation for my ADSC:

Monday - run at steady pace for 30 minutes
Tuesday - upper body circuit consisting of chin up, press ups, sit ups
Wednesday - run at steady pace for 45 to 50 minutes
Thursday - same as tuesday
Friday - same as monday
Saturday - complete rest
Sunday - will usually go running for around 30 minutes and crack on with some chin ups and press ups

I perform all of my runs at a wooded area close to where I live called Hampstead Heath therefore they are quite challenging.

Is my programme adequate in training for ADSC? What amendments should I make to it? Should I add a 1.5 miler best effort every Sunday instead of the 30 minute run?

I can currently do the 1.5 miles in around 10.40 when breating out of my a*** and I can do about 7 - 8 chin ups, 40 press ups and around 55 sit ups.

I am going for The Rifles and if I pass this ADSC I have been told by my recruiter that he will put me on the 24th August intake up at CIC.

Also does anybody have any details on what subjects I should include in my icebreaker? Also i have heard of a personal development course up at Catterick for those that do not have strong fitness standards at ADSC, what does this consist of?

[just_me]

There is a search button above (under News,Articles,Shop - http://www.mfat.co.uk/forums/search.php ) use it as most of the questions you have asked have already been asked. Icebreaker - you should have got something from your AFCO will details of what need to be included something like this perhaps:
"name
age
family and home town
hobbies and interests
cap badge and reason why
what prep you have done for ADSC
what qualities you have
ambition in life
most memorable moment"
obviously the one from your AFCO will be more detailed but that's the gist of it.

[Rifleman Webb]

Thanks thats what I needed. No the one from my afco doesn't detail on the icebreaker.