Discussion in 'PRMC Dates - Discuss with others on your PRMC' started by DJM880, Feb 23, 2017.
Alright lads just got my PRMC date for 14th march. Anyone else on this one?
ye I'm on this one about 4 irish lads heading over for it cant wait now hows the training going
Alright nice one. It's been going well, just been following Arnys programme. How's yours going?
Good luck lads. Have you a link for Arnys Programme?
This the up to date one
Mon Am. 2 x Bft. Pm. Full RMFA.
Tue Am. 8 mile run. Pm. Gym
Wed Am. Swim 1m. Pm. RM circuit.
Thurs Am. 5 mile run. Pm. Gym
Fri Am. Hill sprints. Pm. Swim. Recovery.
Sat / Sun. Rest.
Gym. 3 x sets of weighted vestpressups Sit-ups and pull-ups max reps.
3 x sets of above without vest.
3 x sets of above. Assisted.(On your knees. Jumping pull-ups half sits)
8 mile run @8min/mile
5 mile run max effort.
500 m row
20 knees to chest
20 alt knees to chest
15 box jumps
15 triceps dips
20 half sits
Repeat 3 times.
1St 1.5m 12:30
2nd 1.5m best effort
3Rd 1.5m best effort
4th 1.5m 12:30
Full RMFA includes bleep test!
20 x hill sprints 150-200m sprint up walk down. Do them in blocks of 5. 2nd and 3Rd block of 5, do 10 squats and 10 lunges after each effort.
When you complete it. Run 3 miles in under 22 mins.
Weekends rest, eat and sleep, no alcohol no late nights. Total rest!!
nice one mate cheers!
I'm on this!
hi mate not long now i cant wait whats your stats looking like
Good luck to you all boys!! Train hard! Have a taper week before you head down to CTC! Light runs at 10 min/mile, a set of press-ups and the others once per day! Don't smash yourself! A good taper if you've trained hard will sky rocket your fitness! And you'll be stronger than ever for your PRMC.
Bleep test: 11.8
50, 85, 9
What about yours?
Anyone fancy getting a facebook chat going?
on this one as well, excited and nervous at the same time!
Sounds like a good idea pal!
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