Hi,

Im currently "in training" for the British Army - Parachute Regiment. At the moment my training schedule is as follows:


Monday:
AM - Run 3 Mile
PM - Weights

Tuesday:
AM - Hill Sprints
PM - Cycle

Wednesday:
AM - Run 3 Mile
PM - Weights

Thursday:
AM - Swim or Walk
PM - Cycle

Friday:
AM - Run 3 Mile
PM - Weights

Saturday: Rest

Sunday: Rest

I need to be able to run 1.5 miles in around 8 mins, easy by some peoples standards but for someone that's been stuck behind a desk for the past few years with little exercise that's easier said than done . My current time for 1.5 mile is a very embarrassing 11 min 27 seconds , a friend recommended better shoes (I currently run in old worn out trainers) so i bought a pair of Brooks Adrenaline GTS 2006 which im hoping will fit better and improve my running a little.

Getting to the point, Is my weekly training plan good enough to improve my running times quickly? The 3 mile runs i do, im not fit enough to run it all in one without stopping to walk at about 1.5 mile into it.
Should i change the plan from the hill sptints+swim/walk to runs so im running 5 days of the week?

I have about a month (or two) to improve, is getting my time from 11 to 8 mins possible in two months?


ANY tips and advice you can give will be appriciated,

Cheers,
Trooper

Blimey, that's quite a schedule! Firstly, were you fitted properly for your shoes? Go to a specialist running shop and have a gait analysis and try on a few pairs of shoes before making a choice. It can make all the dfference. Are you following a schedule set by your PT instructor? I think you are doing too much. You need a rest day in between each session. If you've never run before then it's easier to start with a run/walk strategy. Run 5 mins then walk 1 min. You'll find your times getting quicker as you run more and walk less, but all in good time. I think you'll have no bother getting your times down in a month or so as long as you are sensible and don't try and overdo things. Actually swimming is good for rest days. Hope this helps.

Schedule has been seen by a existing member of the parachute regiment, its an elite regiment with high standards so theres a lot of training to be done. I just wondered if i could make the running part better and get my times down.

Other than practicing and practicing the same speed and distance, you can integrate the fartlek technique in your programme which increases your VO2max, stamina and speed. The hill sprints will also help. Avoid running everyday and if you can't run the whole 3 miles yet, slow down so that you can and build up that way, its much more beneficial.

Personally if this was my training plan, I'd switch Thursday with Wednesday to give the muscles which are focussed on running, a rest.

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Thanks for the advice.