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2005/07/10, 06:24 PM
I am in need of some help. I leave for basic(Air Force) in 3 months, and i am in decent shape but i think i can be much better. To be consider in one of the tops work out group you have to do 80 pushups in 2 minutes(i can do that), 80 situps( I can do about 70, so i need help on that) and a 1 1/2 in 8:08(Which am far from). I want to get down to a 9:00 in the 1 1/2 mile. My lastet mile time was 6:34(i know it is horrible), but I would like for someone to help me get some workouts, to lower my time. I prefer interval training, because i have heard it helps get your time down, fast. If you know anything about interval training then could you please send me a chart or something to help me. I will try anything so if you have any info the please let me know.
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2005/07/10, 06:32 PM
See if this helps:
RUNNING SCHEDULE
(M/Tu/Th/Fr/Sa)
WEEKS #1,2: (3/5/4/5/2) miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week
PT SCHEDULE
(Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
WEEK #3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK #5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK #6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS
PYRAMID WORKOUTS
# OF REPETITIONS
PULL UPS: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups)
DIPS: same as pushups
Good luck!
L.
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