3wks Training Programme for Basic

[Ayrey]

I've just sorted out a training programme for the next three weeks, when I am due to start basic training for the Royal Signals. Unfortunately, I have been unable to train the past few weeks with injury, and before that, shin splints. I would like any feedback possible. Hopefully, there are some others that will find this training programme helpful, too.

MON:
Upper body circuit
30 min hard run

TUE:
Lower body circuit
1.5 mile hard run
20 min interval run (1 min hard, 1 min easy)

WED:
Upper body circuit
Cycle or swim

THUR:
Lower body circuit
30 min hard run

FRI:
Upper body circuit
40 min easy run

SAT:
Upper body circuit
1.5 mile hard run
20 min interval run

SUN:
Rest, swim or cycle

Upper body circuit: 10x 20-25 press-ups and sit-ups
Lower body circuit: 10x 20-25 squats and squat thrusts

I'm hoping this will be good enough to top off my fitness. I achieved a PB 8:57 min run time at RSC a few weeks ago and this is where I want to be back at, if possible.

Thanks
Ayrey

[CptStabbo]

Hello Avrey,

I think you need an extra day.

I've been thinking this for a while and would like to propose Chunday. It will fall between Tuesday and Wednesday and will also be a day of rest. But not for you!

On this day you will do a middle body workout - plenty of belly dancing and sit ups.

Doc - again if you're reading this - I have a question for you on the subject of this extra day malarky:

If each year is 365 and a quarter days long, and every four years we allow for this with a leap year - whyaren't we 12 hhours out every second year? Why isnt it midnight at midday every two years?

Come on - you're a Doctor.

Capt.Stab.

[anglo-saxon]

Stab: See...http://en.wikipedia.org/wiki/Leap_year

("I thought vernal equinox was an STD until I discovered Smirnov!")

[Doc]

Unfortunately Capt I am not reading this, I wish I was as I would then reply to a most serious dilema, but as I am not, I can't.

Doc