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I've managed to get my fitness up so I can run it non stop but the time is awful. It's currently 14.42.

My fitness is fairly basic

Monday : British Military Fitness

Wednesday : BMF again

Thursday : 1.5 mile best effort and 1.5 mile back.

Saturday : BMF

This is very basic but it's worked but it's like I'm just plodding along now. Any ideas of stuff I can throw in there? I know this question is probably asked a lot but any help would be greatly appreciated.

Fent

This worked for me.

Breakfast

Porridge oats + seeds + honey
Coffee no sugar
Protein source, either eggs or whey protein shake

Snack

Banana
Cracker with peanut butter

Lunch

Sandwich turkey / tuna / chicken / deli beef + spinach. Low fat spread or chutney
Wholegrain breads

Snack

Whey protein shake
apple

Dinner

Sweet potato / boiled new potato / jacket potato

Evening snack

Cottage cheese, rivita cracker
or whey protein in milk and peanut butter cracker


Gym
15 minute cycle or cross trainer warm up

start with this routine

1 set X 8 - 12

Squat
Clean and press
Assisted pullup or lat pull down
Bench press

30 minutes treadmill
Swim

Dynamic stretches before and static stretches after http://people.bath.a...retching_4.html

Take omega 3 capsules.

You need to add in a longer run (start with 3 miles and increase it) on one of the days, maybe alternate it with intervals, so for example if your route has a stretch with lamp-posts, mix up some sprints, jogs, even walks between them.

I do live near a good 5 mile stretch of path/grass with plenty of lamp posts. I've been wanting to add a 6/7 mile run in and maybe swimming.

Search fart legg training on Google, sounds like what's best for you

Will do Millar. Cheers.

I won't mention us taking our player back (Newcastle fan)

Millar - you mean Fartlek!!

Haha good job I haven't search "Fart legg Training" yet lol

hahaha whoops!

An no idea why we gave him back tbh cracking player

Cheers for the advice. Ive just got home so heading out to do my 1.5 timed and 1.5 back and do some sprinting between lamp posts! Ill let you know how the timing goes! lool

I managed to knock 40 seconds off. I did the 1.5 in 14.02 and then the 1.5 back, 3 in total 28.19. On the way back I was sprinting two lamp posts and jogging one, I honestly thought I was going to throw up on my shoes lool

Fent wrote:I managed to knock 40 seconds off. I did the 1.5 in 14.02 and then the 1.5 back, 3 in total 28.19. On the way back I was sprinting two lamp posts and jogging one, I honestly thought I was going to throw up on my shoes lool

But you didn't actually throw up? Not pushing yourself hard enough clearly! Next time aim to bring up what you had for Breakfast lol

But seriously good work keep it up

Millar wrote:

Fent wrote:I managed to knock 40 seconds off. I did the 1.5 in 14.02 and then the 1.5 back, 3 in total 28.19. On the way back I was sprinting two lamp posts and jogging one, I honestly thought I was going to throw up on my shoes lool

But you didn't actually throw up? Not pushing yourself hard enough clearly! Next time aim to bring up what you had for Breakfast lol

But seriously good work keep it up

Haha thanks! my aim for next session is to puke lol! Whats your job choice Millar?

Communication Systems Operator, might try to get it changed to Communication Systems Engineer once I've finished Basic, your choices?

Nothing definate as I havent started an application yet, but considering Electrician, Pioneer or Infantry.