New Training Program Needed

spiderman

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As you all may know I am training for the Rifles. Currently I do not have a real program that I stick to. On tuesday I went running for around 10 miles at a slow jog and today 4.68 at the same pace. I currently do no upperbody except max pull ups on the chin up bar everytime I go underneath it.

Does anyone have any decent running programs (can't run very fast for long periods) and some upper body circuits with a few press ups. I am too thick for all this HITT stuff and evil russian push up workout, and the Royal Marine one has all box lifts and jumps which I do not have access to. I am looking to get a new ADSC date before the end of October so need to start hardcore now *text deleted*.

Don't have a job so I have all the time in the world!
 

spiderman

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Thanks for your help. It was help in devising my own plan. Here is my new training schedule feel free to criticise as I don't know how effective it will be. Thanks guys.

Monday - Upper body circuit

Tuesday - 3 miler cross country steady pace

Wednesday- 3 miler fartlek

Thursday - 1.5 mile best effort

Friday - Upper body circuit

Saturday - Rest

Sunday - 10 miler slow jog

I will also do max push up/ sit ups every morning and chin ups every time I go under the bar. Also throughout the day I will do push ups under every door I go under.
 

Duffy1

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Hey Spidey, just had a look at your program and think you should consider rearranging your training split so you're not running on 3 consecutive days. For example:

M-Upper body
T-3 mile cross country
W-1.5 mile best effort
T-Upper body
F-3 mile fartlek
S-Rest
S-10 mile jog

That minor alteration should give you more rest between your runs, so you should be able to work slightly harder and recover better.
 

spartan

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i heard two rest days in the week. rest days are even more important than exersize as it give *text deleted* body time to recover and become fitter
 

jamie.english

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Talking about box jumps, i have access to them either. I just changed it to burpees.
 
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