Help me??!! Training Schedule.?

Question

Help me??!! Training Schedule.?
I am decided to join the Army. I am going to start training, my current fitness level is not good as all i do is swim. I need to be able to run a mile and a half in 12 minutes do push ups and pull ups. How long would it take roughly to get my fitness up if i train 5 days a week? please help out.

Answer 1

Not enough information to answer your question, but nevertheless you need to get started.

What is your weight?

How tall are you?

How far and how often do you swim?

ADDED after you replied.

You’re gonna do fine Jess, I will give you a plan. You can adjust the plan to what fits you best after you’ve tried it for a week. You may need to back off on the swimming due to your upper body training. Be sure to eat good food and lots of water but DON’T diet while training. Stretch every day before and after any exercise.

You’ve got a balanced fitness base which will help you in all the other activities. So let’s get you started mathematically. You need to run 6 consecutive laps around a standard outdoor track averaging 2 minutes per lap. Keep that in mind. I will leave the upper body training to guys like Neil who have already answered.

But I suggest you start by going to a track wearing good (fairly new) running shoes. Start slow and don’t try to go at any speed, just jog as far as you can in 12 minutes, counting the laps. This distance will be your base. If you run less than 6 full laps, then use this to build up distance until you are able to complete 6 laps.

Week 1
Tng Day 1- jog your base distance
Tng Day 2- 75% of your base distance
Tng Day 3- jog your base distance
Tng Day 4- 75% of your base distance
Tng Day 5- jog your base distance
Tng Day 6- 75% of your base distance
Tng Day 7- -Rest, no exercise unless you feel like light stretching or sauna

Week 2
Tng Day 1- jog 1.25 your base distance
Tng Day 2- 75% of your base distance
Tng Day 3- jog 1.25 your base distance
Tng Day 4- 75% of your base distance
Tng Day 5- jog 1.25 your base distance
Tng Day 6- 75% of your base distance
Tng Day 7- -Rest, no exercise unless you feel like light stretching or sauna

If you run 6 laps on your base distance run of 12 minutes, use the same plan but increase your long runs to no more than 7 laps, and still limit your 75% runs to 4.5 laps, and concentrate on timing your laps so that you cover each lap in about 2 minutes. You will only need to concentrate on fitness and strength at this point.

If you run fewer than 6 laps on your base run of 12 minutes, and you need to use the schedule to increase your distance ability, and after reaching 6 laps, you still take longer than 12 minutes, then use this schedule for speed training.

Tng Day 1- jog 1.25 your base distance
Tng Day 2- Jog 1 lap. Run 10 100-yard dashes fast. For ex, run the straights fast, then recover on the turns (walk of jog slowly). Jog 1 lap cool down.
Tng Day 3- jog 1.25 your base distance
Tng Day 4- Jog 1 lap. Run 10 100-yard dashes fast. For ex, run the straights fast, then recover on the turns (walk of jog slowly). Jog 1 lap cool down.
Tng Day 5- jog 1.25 your base distance
Tng Day 6- 75% of your base distance
Tng Day 7- -Rest, no exercise unless you feel like light stretching or sauna

CAUTION: If anything hurts or gets painful, get treatment right away so as to avoid permanent injury. In addition, you will need to avoid shin splints. Lie face down in bed with your toes hanging over the edge. Slowly pull your toes upward against the resistance of the mattress. Hold for 1 or 2 seconds, then repeat. Try to work up to 2 or 3 sets of 10.

GOOD LUCK

Answer 2

Running 1.5 miles shouldn't be too difficult. start off running 400 metres at a steady pace and the same the next day. then add either 100 or 200 metres depending on how comfortable you feel, do that for 2 days and so on. When Iwent to join the Royal Marine reserves I struggled with the upper body strength the most. Again slowly build up without tearing or straining a muscle or you won't be able to continue. Lets just say you can do five press ups now I guarantee you could double that next week. Do your limit morning, noon and night and you'll be amazed how quickly the strength will increase.