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I have recently begun a new training program which will last me 9 weeks hopefully. Before i began this new program i had an injury (shin splints) so i had to rest for a couple months. I got this from overtraining and running on the road.

Monday - Run (20 minutes) - Circuit (press ups, sit ups etc)
Tuesday - Bike (30minutes) - Weight training
Wednesday - REST
Thursday - Run (20 minutes) - Circuit (press upts, sit ups etc)
Friday - Bike (30 mins) - Circuit (press ups, sit ups etc) - Weights
Saturday - Run (20 minutes) Circuit (press ups, sit ups etc)
Sunday - Football game

Each week the running increases by 5 minutes. im not sure if this will hlp me increase my running speed (which i need to desperatly do). if anyone knows any wayz which i can increase my running speed then please post a comment.

Looking forward to your comments and help.


Press ups PB - 44
Sit ups PB - 77
Pull ups PB - 5
1.5 mile PB - 10.15
3 mile PB - 23.00

No expert but I reckon the running will come with time and probably with the stronger/fitter you get. If you are recovering you do not want to push yourself too hard. Maybe take some pressure off for the mo and do some more cycling and incorporate some swimming? 9 weeks although it doesn't seem like it is actually quite a long period of time. Good luck and be careful.

Btw who do you watch on a Sunday? Didn't think there were any decent teams in Essex?

All the best dude, and remember "work hard" it always wins!

Looks a fairly good programme mate, just a couple of points 1.Ditch the weights just concentrate on body exercises (press-ups) etc. 2 Add another rest day if your just returning from shin splints you don't want to over do it from the start trust me i would know.
Otherwise looks good and you should see some results dependant on your work rate, even with the changes i am suggesting i still think you would get results.
If you could also specify your circuit training routine that would help.

All the best mate... Ed.

HAHA!! We may be in division 5 of some terrible, terrible, TERRIBLE league but we still win the games and i dominate midfield !! Cheers for your comment mate! I used to run so much and i seemed to get myself to a base level of fitness but after over a year of running i seemed to have been hitting a barrier of which i cant seem to break through and increase my speed. But ill keep at it, or die trying!!!

My program is out of the booklet which was given to me by the recruitment officer. It involves........

Press ups - 15
knees to chest - 20
squats - 15
dips - 15
Alt elbow to knee sit ups - 20
lunges - 15
half sits - 20
pull ups - 3

This is the first set, the second set sees most of the exercises increase by 5 (Bar the pull ups, which goes to 5). Then the third set is the same as the first.

If you know of any other exercises which i could involve then please mention them.

Thanks alot people

You need to up your running. I can't stress enough how much you will kick yourself when you realise that your cardiovascular isnt good enough when you do you PRMC.

Also try some interval training. This could include sprinting from lamp-post to lamp-post to increase you anaerobic fitness and the power in your legs.

With that bike session you could do 20 minutes of:

20 seconds 30% maxium effort
20 seconds 100% maximum effort
20 seconds 30% maxium effort
20 seconds 100% maximum effort
.....and so on

Interval training is very good for capillarisation, strengthening the heart muscles and increasing oxygen uptake. Find a hill too for endurance/strength.

Just found this, best of both worlds - sprinting and endurance :

"South African coach Abrie de Swardt has come up with some excellent tips for hill training in a recent issue of The Coach. Hill training, as you may be aware, offers the following benefits:

-helps develop power and muscle elasticity;
-improves stride frequency and length;
-develops co-ordination, encouraging the proper use of arms during the driving phase and feet in the support phase;
-develops control and stabilisation as well as improved speed (downhill running);
-promotes strength endurance (very important for us lot);
-develops maximum speed and strength (short uphill runs).

Abrie de Swardt is a big fan of hill training for endurance athletes and believes it can make the difference between winning and losing. Here are a number of ways to complete hill sessions that will help elevate your performance:

Short hills – 5-10 seconds to improve the phosphocreatine system of anaerobic energy production (speed strength) or 15-30 seconds to improve the lactic (glycolytic) power system;

Whistle hills – controlled by the coach with a whistle, eg sets of 10s, 15s, 20s, 25s flat-out sprints, with an easy recovery jog of one minute between each and 3-5 minutes between sets;

Short hills of 30-80m to develop speed strength;

Longer hills of 150-200m for strength endurance;

Hills of 400-1,000m and hilly circuits over several kilometres for ultra-distance runners;

Downhill sprints over 50-80m for increased leg speed;

Hill bounding or hops and skipping over 30-80m"

http://www.pponline.co.uk/encyc/endurance-training.html

Thats why i have not applied yet because i know i will get absolutely battered cardio wise, and im just not up to the required levels yet in that area. Thanks for the info. on hill training etc, i've got a few good hills out her in the sticks so i will have to ahve a go at that.