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A mate from the local gym did this up for me, any good for training for the para's? Any suggestions to improve it at all....?

Week 1
Day 1 - Run 3 Mile
Day 2 - Hill Sprints - 20 Times
Day 3 - Run 3 Mile
Day 4 - Bergan Workout - 40lbs - 8/10 Miles
Day 5 - Run 3 Mile
Day 6 - Rest Day
Day 7 - Rest Day

Week 2
Day 1 - Run 3 Mile
Day 2 - Hill Sprints - 25 Times
Day 3 - Run 3 Mile
Day 4 - Bergan Workout - 40lbs - 8/10 Miles
Day 5 - Run 3 Mile
Day 6 - Rest Day
Day 7 - Rest Day

Week 3
Day 1 - Run 4 Mile
Day 2 - Hill Sprints - 25 Times
Day 3 - Run 4 Mile
Day 4 - Bergan Workout - 40lbs - 8/10 Miles
Day 5 - Run 4 Mile
Day 6 - Rest Day
Day 7 - Rest Day

Week 4
Day 1 - Run 4 Mile
Day 2 - Hill Sprints - 30 Times
Day 3 - Run 4 Mile
Day 4 - Bergan Workout - 40lbs - 8/10 Miles
Day 5 - Run 4 Mile
Day 6 - Rest Day
Day 7 - Rest Day

Any good?

Cheers lads,
Trooper

personally i prefer to have the rest days seprate, ok it's more convenient with the weekend an all but overall I think it's better if you have say a rest day on thursday and a rest day on sunday, for example.

everyone on here advises against running with weight.

are you doing any press ups/pull ups/sit up circuit type things as well?

Trooper4 wrote:A mate from the local gym did this up for me, any good for training for the para's? Any suggestions to improve it at all....?

Week 1
Day 1 - Run 3 Mile
Day 2 - Hill Sprints - 20 Times
Day 3 - Run 3 Mile
Day 4 - Bergan Workout - 40lbs - 8/10 Miles
Day 5 - Run 3 Mile
Day 6 - Rest Day
Day 7 - Rest Day

Week 2
Day 1 - Run 3 Mile
Day 2 - Hill Sprints - 25 Times
Day 3 - Run 3 Mile
Day 4 - Bergan Workout - 40lbs - 8/10 Miles
Day 5 - Run 3 Mile
Day 6 - Rest Day
Day 7 - Rest Day

Week 3
Day 1 - Run 4 Mile
Day 2 - Hill Sprints - 25 Times
Day 3 - Run 4 Mile
Day 4 - Bergan Workout - 40lbs - 8/10 Miles
Day 5 - Run 4 Mile
Day 6 - Rest Day
Day 7 - Rest Day

Week 4
Day 1 - Run 4 Mile
Day 2 - Hill Sprints - 30 Times
Day 3 - Run 4 Mile
Day 4 - Bergan Workout - 40lbs - 8/10 Miles
Day 5 - Run 4 Mile
Day 6 - Rest Day
Day 7 - Rest Day

Any good?

Cheers lads,
Trooper

Trooper

How about adding in some weight training (or sit ups,burpees etc) and do that one day a week? e.g. Alternate between CV and strenght training.

I am doing that at the moment and it's working quite well. I'll try and post what my man at the gym has advised to do it might not be ideal but should help build your upper body for all those chin up and press ups etc.

Also what about swimming sessions later in your programme?

Good luck

Get in some long runs too.

Cant see a problem with the bergen stuff so long as your not RUNNING with a bergen; except your trying for 8-10 miles with weight and your not even [normal] running that far in one go?

Even four miles is not an hours CV work - get some other stuff in there or put more miles on.

Seriously - 4 miles is nowt

Cheers lads,

Borisimo/ mfat_man - Yea i do those type of circuits daily

Spooky - Thanks, i changed that plan around a bit, longer runs - 6 miles to start with and ill increase it as time goes on

On top of all that, i go out cycling 20-30 miles about 3 nights a week with a few friends

If I were you I'd leave out the bergen work out. There's no need for you to be doing 8/10 miles with 40lbs certainly not when you only just starting out. You should build up gradually with smaller weights and shorter distances.

And as someone already said increasing the distance you run is the best way to go along with some circuits and sprint training.

Just try and keep it realistic, don't train like your already in the paras train like your going to join them that way you'll turn up at Catterick injury free!!

Alfa wrote:If I were you I'd leave out the bergen work out. There's no need for you to be doing 8/10 miles with 40lbs certainly not when you only just starting out. You should build up gradually with smaller weights and shorter distances.

And as someone already said increasing the distance you run is the best way to go along with some circuits and sprint training.

Just try and keep it realistic, don't train like your already in the paras train like your going to join them that way you'll turn up at Catterick injury free!!

Alfa

Well pointed out on the Bergen work most people in the know say you SHOULD NOT go running with any weights to start with that this is going to put uneeded strain onto your joints - get yourself fit to begin with as there will be plenty of time to run with Berg when you get into your training cadre

Thanks for the advice

i disagree, im running 5 times a week, and i find that doing it in the weekdays is much better on the body. My fiotness is soring with the running, im also finding that instead of a routine workout that doing 6 chinups and 30 pressups followed by 50 situps every hour is working as well, the levels of fitness are increasing alot.

back to point, i think it works with running 5 days on the trot, gets your body used to a continuous workout, just my opinion.

RGJ-Rifleman

Hi, I agree with you rgj-rifleman I also run 5 times a week and find that my ability is getting alot better quicker than when I was running 3 times a week I can also say since I purchased my new running trainers (Brooks Adrenalines) my running has improved. Everyone has already said it on here but no harm in saying it again that you should leave the bergan running to RT. Good luck with your training!

Yeah, i edited that programme i posted, cant be arsed to type it all again but basicly theres a bit of CV work every day, runs in the morning on monday, wednesday and friday, gym work in the afternoons. Cycles on tuesday and thursday afternoons and a swim early thursday morning. Oh and i do 3 sets each of press ups and sit ups a day.

Started off running 3 miles this week for the runs, although i cant run the 3 miles without having to walk for a bit half way i can only do the best i can ey. My 1.5 mile time is around 10-11 mins mark but more like 11 , although thats a good improvement to when i first started all this fitness stuff (to embarrassing to post my time!)

Question:
- 3 miles this week, when should i up it to 4 miles? (keeping in mind i cant run the 3 without having to walk yet)
- Any tips on getting the CV fitness better or should that programme do?

craigshuts wrote:Hi, I agree with you rgj-rifleman I also run 5 times a week and find that my ability is getting alot better quicker than when I was running 3 times a week I can also say since I purchased my new running trainers (Brooks Adrenalines) my running has improved. Everyone has already said it on here but no harm in saying it again that you should leave the bergan running to RT. Good luck with your training!

I also found that changing my asics to brooks adreniline really helped aswell, not quite the same comfort but much better on the legs

Just out of interest Trooper4, how do you know exactly how far you are running? Same goes for everyone really.
When I first started running I thought I knew exactly how far I was running. I used a car to clock the road run distances and pretty much guessed the cross country type of runs. I then bought a gps running watch that tells you the distance you have run and I found out every single one of my runs was miles shorter than what I thought they were.
I would definately recommend buying any type of gps running watch.

i used http://www.gmap-pedometer.com/ pretty accurate, although difficult for the cross country runs

Recruit training in the Parachute Regiment is arguably the toughest and most professional in the world.

craigshuts....i'm guessineg you've never heard the the Royal Marines then?