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Para 'P-Company' training:

Week 1

M Rest

T 30 min run, medium pace

W 20 min run, 15 mins upper body exercises

T 4 mile run (with sprints), 8 min/mile

F 30 min cycle, 15 mins upper body exercises

S 4 mile run, 8 min.mile

S Swim, 15 mins upper body exercises

Week 2

M Rest

T 45 min run, medium pace

W 20 min run, 15 mins upper body exercises

T 30 min cycle, 15 mins upper body exercises

F 4 mile run (1 mile jog, 1 mile fast, 1 mile jog, 1 mile fast)

S 5 mile medium pace run

S 4 mile Tab

Week 3

M Rest

T 45 min run, fast pace

W 3 mile run (7 min mile), 15 mins upper body exercises

T 4 mile run, (7 min mile)

F 20-30 mins circuit training

S 5 mile run (7 min mile)

S Swim

Week 4

M Rest

T 1hr run, fast pace

W 3 mile run, 15 mins upper body exercises

T 4 mile run (with sprints)

F 40 min cycle, 20 mins upper body exercises

S BPFA

S 5 mile tab

Week 5

M Rest

T 1hr run, increse speed, include hill sprints

W 3 mile run, 20 mins upper body exercises

T 5 mile run (7 min mile)

F 30 mins circuit training

S 5 mile run (7 min mile with hills)

S Swim or cycle

Week 6

M Rest

T 2 miler, 35 lb began, in under 18:45

W 3 mile run, 20 mins upper body exercises

T 5 mile run (7 min mile)

F 40 min cycle, 30 mins upper body exercises

S 6 mile run in boots

S 6 mile tab

Week 7

M Rest

T 2 miler, 45 lb began, in under 18:45 (helmet and boots)

W 3 mile run, 25 mins upper body exercises

T 5 mile run (7 min mile with hills)

F 40 min cycle, 30 mins upper body exercises

S 6 mile run with hill sprints

S Swim/cycle

Week 8

M Rest

T 2 miler, 45 lb began, in under 18:45 (helmet and boots)

W 3 mile run, 25 mins upper body exercises

T 5 mile run (7 min mile)

F 40 min cycle, 30 mins upper body exercises

S 5 mile run with hill sprints

S 7 mile tab

Week 9

M Rest

T 2 miler, 45 lb began, in under 18:45 (helmet and boots)

W 4 mile run, 25 mins upper body exercises

T 6 mile run (with sprints)

F 40 mins circuit training

S 7 mile hill run

S Swim/cycle

Week 10

M Rest

T 2 miler, 45 lb began, in under 18:45 (helmet and boots)

W 4 mile run, 25 mins upper body exercises

T 6 mile run (with sprints)

F 40 min cycle, 30 mins upper body exercises

S 5 mile run

S 8 mile tab

Week 11

M Rest

T 2 miler, 45 lb began, in under 18:45 (helmet and boots)

W 4 mile run, 25 mins upper body exercises

T 6 mile run (with sprints)

F 35 min circuit training

S 8 mile run

S Swim/cycle

Week 12

M Rest

T 2 miler, 45 lb began, in under 18:45 (helmet and boots)

W 4 mile fast run, 30 mins upper body exercises

T 6 mile run (with sprints)

F 40 min cycle, 30 mins upper body exercises

S 4 mile fast run, 30 mins upper body exercises

S 8 mile tab

Week 13

M Rest

T 2 miler, 45 lb began, in under 18:45 (helmet and boots)

W 4 mile run, 25 mins upper body exercises

T 6 mile run (with sprints)

F 40 mins circuit training

S 9 mile run on hills

S Swim/cycle

Week 14

M Rest

T 2 miler, 45 lb began, in under 18:45 (helmet and boots)

W 4 mile fast run, 30 mins upper body exercises

T 6 mile run (with sprints)

F 40 min cycle, 30 mins upper body exercises

S BPFA + extra 3 mile run

S 9 mile tab

Week 15

M Rest

T 2 miler, 45 lb began, in under 18:00 (helmet and boots)

W 4 mile fast run, 30 mins upper body exercises

T 6 mile run (with sprints)

F 40 mins circuit training

S 10 mile run (8 min mile)

S Swim/cycle

Week 16

M Rest

T 2 miler, 45 lb began, in under 18:00 (helmet and boots)

W W 4 mile fast run, 30 mins upper body exercises

T 6 mile run (with sprints)

F Rest

S 2 miler, 45 lb bergan, in under 18:00 (helmet and boots)

S 10 mile tab

I try to stick as close as I can to it, if I can't do a certain thing I try to adapt. Soon I will be able to stick to it completely (hopefully), just give me 2 months...

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