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Hi, just looking for abit of critique on my program. I'm currently waiting to go to ADSC, at Pre-ADSC I got 8:32 1.5 mile but I want to try and get it down to sub 8 mins for ADSC so I have a chance of getting sub 9 mins at PRAC.

Sunday: Treadmill hill run level 8 - 3 miles (Increase by 0.25 mile a week) and maintain a 7 min mile. followed by a 5 mile cycle at level 8.
Monday: Circuit 10 rounds for time of - 20 push ups, 20 sit ups and 7 chin ups. (Increasing by 1 chin up every two weeks) followed by a 3 mile cycle
Tuesday: HIIT session - 2 x 0.6 mile best effort / 4 x 0.3 mile best effort / 6 x 0.1 mile effort I jog the same distance as the interval for recovery (totals 6 miles)
Wednesday: Circuit again same as monday with the cycle afterwards
Thursday: 2 x 1 mile repeats / 4 x 0.3 mile best effort / 6 x 0.1 mile best effort (Hills) Again jogging the same distance as the interval for recovery
Friday: Circuit
Saturday: Rest

Any ideas?

Thanks

good. Iv never been a fan of treadmills so id say replace with getting outside and also rest is a good thing dont be afraid to take it when needed, dont half kill yourself too soon otherwise you will take two steps back to take one step forward. A nicely structured programme you have. just stick to it and take note of how your progressing. good luck.

I really like your use of interval training
Agree about the treadmill comment above - I only use them for short sessions like interval sprints where I want to work at a certain pace to get my body used to it.
Looks good !

Mate, the first thing you need to do is get rid of that treadmill!! It will prepare you for nothing once you hit depot.

The program is not bad other than that, my advice would be to make sure you get enough rest and eat right, It's very easy to overtrain. Make sure your training is progressive in both intensity and volume.

Your 1.5 mile time is decent as it is so you now need to start thinking ahead to depot, too many fit blokes crumble when you put a bit of weight on there back. Start with a relatively light weight and build up to 35lbs. Being fit is about 10% of the challenge come p coy! Throw the odd tab into your program.

Also train functionally, in depot you will be running on the training area up and down hills etc you will do alot of hill reps, these will become your friend, get them in your training now and you will be one step ahead of some of the dross that slip through the net come day one!