PRMC 30th Aug - Training Advice

[GJimbo]

Wow. I haven't been on these boards for sometime, but theres certainly been some interesting discussions (how do I sleep, go to the toilet, do press-ups)

Well, I've finally done my PJFT (9:07min. - fastest the machine could go) and have also received my date for my PRMC. Been getting overtraining symptoms at the moment (fatigued, stiffness, etc), but obviously I'm going to have to get over that and knuckle down.

So, I have about five weeks before I have to undertake my PRMC (oh my god, am I sh**ng myself now ) and my stats are as follows (PB/Normal): 3 mile 19/21, press-ups 72/60, sit-ups 60/50 and pull-ups 10/8.

My new training program is:

MON:
Sprint run (400m max effort, 400m walk x16)
TUE:
4 mile steady run (7-8 min. mile pace)
Sprint run (100m max effort, 100m jog x10)
WED:
Rest
THUR:
4 mile steady run (7-8 min. mile pace)
Sprint run (100m max effort, 100m jog x10)
FRI:
5-6 mile steady run
Sprint run (100m max effort, 100m jog x10)
SAT:
Rest
SUN:
Easy cycle

Twice every training day I do 4x 30 press-ups, 35 sit-ups and 2x 8 pull-ups (one circuit after my run, another in the eve.)

Would it be possible to improve on my stats above in just five weeks, without to much of a risk of overtraining using the program above?

Any other advice would be greatly welcomed!

GJimbo

[GJimbo]

Almost forgot. For the past month or so, I have been training on and off doing Fartlek and 4-5 mile runs (upper body circuits straight after). I haven't been able to run a training programme for too long, because I end up getting severe overtraining symtoms.

Again, any advice would be greatly welcomed

[Mr Mojo Risin]

and my stats are as follows (PB/Normal): 3 mile 19/21, press-ups 72/60, sit-ups 60/50 and pull-ups 10/8.

GJimbo

eh??????

[the_trainee]

and my stats are as follows (PB/Normal): 3 mile 19/21, press-ups 72/60, sit-ups 60/50 and pull-ups 10/8.

GJimbo

eh??????

I think PB means pushing the boat out, and normal at a steady pace maybe haha

[GJimbo]

PB = Personal Best, Normal = what I can achieve at a steady pace, even after a few days hard sessions (hanging out).

[themattmeister]

From what I have read, in my humble opinion I think alot of people on this forum like yourself are over training. I've spoken to others who claim to run everyday and this is just crazy.

If I were you I would do the circuits only once a training day, maybe do some in the morining as soon as you get up as that is when your testosterone levels are at there highest and you should be able to increase those PB's. Instead of doing that stuff on thursday maybe just go for a beasting row, or take up aerobics( ) or boxing that way you can work your upper body more aerobically. This is just what I'd do I'm sure someone else will give you more input.

PS. Eat a good diet, take vitamins and drink water all day long.

[gprim]

Change one of your long run sessions to a long swim in the pool

[GGHT]

If by the word "sprinting" you mean running as hard/fast as you can, which I assume you are, then in my opinion your going OTT by doing so 4 times a week at that intensity, after other runs.
You of course are different but I know my body wouldn't be able to handle that week after week.

[GJimbo]

Thanks for replying.

I've taken some of the advice given and come up with a new program for PRMC:

MON - Intense:
Upper/Lower body circuit (9 exercises)
4 mile run with 'optional' sprint circuit

TUE - Light:
60 min. light gym or swim

WED - Intense:
Upper/Lower body circuit
4 mile run with sprint circuit

THUR - Light:
60 min. light gym or swim

FRI - Intense:
Upper/Lower body circuit
4 mile run with sprint circuit

SAT: Complete rest

SUN - Moderate:
Upper body circuit (press-ups, sit-ups and pull-ups)
4 mile run

In all honesty, would this programme provide enough stimulus, and most importantly rest, for me to improve in the four weeks I have until my PRMC?

Do you think that I will be able to beat my current personal bests (posted at the top) in just four weeks?

Again, any advice would be excellent.

[druadan]

If you've been doing a similar program to this for a while, you would probably benefit from REST! I don't mean loaf down the pub with your mates, but just do one hard run a week 3-4 miles, one sprint session, one swim, and one day of circuits on your upper body. You've got five weeks - your scores are alright and should certainly get a you a pass on your PRMC; maybe do two weeks as above, then a week thrashing yourself as per your program, then another gentle week and finally a week off completely/gentle jogging/swimming.

My personal experience - 31 weeks of training, broke foot, Huntered. Spent 9 weeks just maintaining fitness with 3x week CV sessions on X-trainer. Did 3 sessions getting thrashed in the gym, week off (on exercise), one more thrashing on bottom field, straight into my tests, only to find I seemed far fitter than when I was with my original troop. Evidence - with my troop, best time on Endurance was 67min 38s or something, Tarzan just under 13min. After Hunter, 62min 11s and 10min 31s. And that was having done cheeky Wednesday (Tarzan and Endurance on same day) only three days beforehand. Your body does need time to recover at some stage!

[big_al]

If you're going to run and do circuits on the same day, make sure you run after your circuits, instead of before. That way, your muscles will reconstruct better after the circuits, and your running, having done excercise beforehand, will also have a much greater improvement on your overall cardiovascular fitness.
Al

[GGHT]

If you're going to run and do circuits on the same day, make sure you run after your circuits, instead of before. That way, your muscles will reconstruct better after the circuits, and your running, having done excercise beforehand, will also have a much greater improvement on your overall cardiovascular fitness.
Al

Cheers mate, I do this twice weekly but have always run in the morning.