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Heres my fitness program.

By week 4 I should be running 2.4km's for a constant 15-16km hour.
and be able to do 40+ pushups in 2 mins etc.

Monday
1: 4/6.5 mile run(4miler under 25mins), plus PJFT 2.4km at 14 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups

Tuesday
1: 3x 2.4km at Lvl 14-15 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups (extra: 2x 15 pushups,2x 20 situps)

Wednsday
1: 3x 2.4km at Lvl 14-15 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups (extra: 2x 15 pushups,2x 20 situps)

Thursday
1: 4/6.5 mile run(4miler under 25mins), plus PJFT 2.4km at 14 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups

Friday
1: 3x 2.4km at Lvl 14-15 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups (extra: 2x 15 pushups,2x 20 situps

Saturday
1: 3x 2.4km at Lvl 14-15 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups (extra: 2x 15 pushups,2x 20 situps

Sunday

Rest Day

Each set is increasing by 5 reps a week.

In my opinion I would ditch a couple of the 2.4km runs, once you crack the PJFT you won't need them much.

I would personally swap them for some good outdoor runs and throw in a few circuits half way round. (press ups/sit ups/burpees)

If it were me:

I would definatly swap one of them for a steady jog (2-3 miles) with some hill sprints.
Swap one for either a 25 mile bike ride, or a heavy swim (those were recommended for my preperation for POC so my routine contains both)
I'm also trying to squeeze a two mile run in boots into my program.

Edit: Sorry didn't see you hadn't done PJFT yet, thought it was training for RT.

Nice but theres way too much, you need to have more rest days. Do Monday and tuesday but take Wednesday off. Then start again on Thusday and carry on until restday on Sunday. Rest is extremely important as you'll end up with shin-splints/ runners knee otherwise.

If you can run at 14km/h you can run at 16km/h, try to get used to it. If you have to do 14km/h, do the entire 3 miles without a rest..

If you want to improve your speed over the 2.4 then doing reps of 1.6k would be better. I wouldn't bother running PJFT after your long runs.

What might also be an idea would be to take an extra rest day. Do three on, one off, two on , one off. Maybe run 4miles Mon, 3X1.6k Tues, 6.5miles or 1 hour Wed, rest Thurs, 3X1.6 Fri, 4miles Sat, rest Sun.

Quite a nice mix of distances to get you ready for PRMC after PJFT.

I can do 14km hour for the PJFT. But to get a nice 9 min pass I think I need a constant 15-16km hour.


I will chuck in a rest day and some swimmng aswell. my new fitness sheduele.

Monday
1: 4/6.5 mile run(4miler under 25mins), plus PJFT 2.4km at 14 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups

Tuesday
Rest Day

Wednsday
1: 3x 2.4km at Lvl 14-15 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups (extra: 2x 15 pushups,2x 20 situps)

Thursday
1: 4/6.5 mile run(4miler under 25mins), plus PJFT 2.4km at 14 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups

Friday
Rest day

Saturday
1: 3x 2.4km at Lvl 14-15 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups (extra: 2x 15 pushups,2x 20 situps

Sunday
1: 3x 2.4km at Lvl 15 2: 4x 15 pushups, 4x 20 situps, 3x3 pullups, 10-15 lap swim.

Much better, but like Worthers said reduce the amount of 2.4km runs you do and do the full 3 miles

I might do that once I have passed PJFT.

Im just aiming for a good 9 min pass at the moment. once ive done that I will focus more on 3 and 4 mile runs and cut out the PJFT training.

3X2.4* would be your hardest session and you'd gain more by having better rest between them. I can't see that you'd gain much from running PJFT at the end of your long runs. The long runs are for building endurance and recovering from the shorter harder sessions. The important thing is recovery because that's where the gains are made and ward off overtraining.




*4X1.6 would be better

i dont really understand when it says your about teh 4 miler, are you aiming to run it in 25 or are you already running it in 25?If your runninng 4 miles in 25mins then PJFt and PRMC should be easy!!!!
I was running 4miles in 28mins before PRMC and i got quite good fitness scores.

I run 4 miles every mon and thurs for the past month or 2. monday of this week set a personal best of 4 miles in 25-26 mins. So i will be maintaining that tomorow. then next monday starting to work my times down.

I am not worried about the 3 miler on the PRMC. just the PJFT time. as I seem to have a pyschological problem with running on treadmills. So that Is what I will be working down.

Tom_06... just a quick question for you mate.

I have asked like 1 million people this. but what speed did you run at to make 9.37 on pjft?

euro_andrew wrote:I have asked like 1 million people this. but what speed did you run at to make 9.37 on pjft?

15kmph

If you're running 4miles in 26minutes then you are already running 14.77 kmph.

4 miles in 26 minuetes is really fast. i dont doubt you for 1 second but i once made the mistake of thinking i was running 5 miles in 34 mins but it turned out that my miles were only 0.9 of a mile. it really depressed me.

so now i always go over the limit a bit ny about 100 metres.

I have just gotten sick 3 weeks before my PJFT!!!

What a sh*tter!

I am unable to train for the next 3 days!

Hopefully this does not affect my PJFT.

Anyway back to getting better

sorry to hear that hope you get better soon.

You can already pass the PJFT by a fair amount so stop worrying.