Running, Running, Running......

[Tennant]

The hill I do Is about 100m, I sprint up full speed, walk down , then sprint up it again straight away, I repeat this 5-6 times I only do this 2-3 times a week as it really does kick your ass.

[King_duck]

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[beardo]

10k is only 6 miles...about 45 mins running...

[King_duck]

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[Highlan´ Laddie]

Starting next week i am going to try a run 3 to 4 times a week with rest days in between. These runs will be alternating...

8x100m sprint then jog back (fartleks?)

1.5 mile best effort, 5-10 min rest, 1 mile best effort

5 mile steady 80% best effort

Has anyone got any advice as to how I could improve this set up, or what results I should be able to notice after a few weeks?

[wato212]

That looks like a very good running program. Its got a bit of everything, after a week or two you should noice a differents. Good luck.

Wato.

[markthestab]

Starting next week i am going to try a run 3 to 4 times a week with rest days in between. These runs will be alternating...

8x100m sprint then jog back (fartleks?)

1.5 mile best effort, 5-10 min rest, 1 mile best effort

5 mile steady 80% best effort

Has anyone got any advice as to how I could improve this set up, or what results I should be able to notice after a few weeks?

you should do a middle to longish distance run in there at 100% best effort, this will help you mentally if your running as hard as you can for 45 minutes or so

i do a 7 mile run once a week flat out

another good thing to do would be to go for a steady 3 mile run before you do your 1.5 mile best effort, this will comphensate for any excercises or warm-ups the pti's make you do, also doing your upper body work either just before or just after your run helps, well...... it does me anyway, some reckon you shouold do one thing in the morning and then another thing in the afternoon.

i say do it all at once cos it saves time showering and your less likely to miss a session because you need to go out, or because you need to fit it in around work etc. it just makes it a little easier not to make excuses for yourself

also when you do a bpfa you do it all at once

when you go into basic youll do your best effort press-ups and sit-ups and warm-up before you run on a bpfa

[King_duck]

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