Hi there everyone.. I'm new to the site,.. hope I can find the answers I need here 
I need to be able to run 3 miles in 20 minutes, do 60 press-ups in 2minutes, 80 sit-ups in 2 minutes and 6 pull-ups so I can join the Royal Marines... and I've got a 10 week period in which to acheive this!
I'm a 26 year old male, have been going to the gym on and off for the last 10 years, and am in reasonable shape. I've been running for the last two months, but haven't implemented any kind of formal training plan... but to put things into perspective, I ran 3.5miles in about 35 minutes last saturday. This run included hill running, and my average heart rate was 157BPM. I was within 150-165BPM for about 28minutes, and >165BPM for 6minutes. This was a good work out, but was not causing any real problems for me.
I've been going to the gym and weight-lifting on and off for about 10 years now (as already stated), and have done some rudimentary free-weights (dead-lifts and bicep-curls is about the extent of it) and tons of machine weights, so I have a fairly good base to work off of... might take a week or two get my core muscles back to form tho?
What I really need is an exercise plan to stick to that can help me get into a fit enough state to be easily able to meet these test criteria in 10 weeks.
I've tried to come up with my own plan, but to be honest I have no real idea of what I should be concentrating on, and how to incorporate both weightlifting and running into a plan. Right now I have exams that will finish in 2 weeks time (so can't really spend too much time on researching exercise plans), but after that, I'll be able to totally dedicate myself to the plan (the 10 weeks start then) and I can realistically do up to 6 training sessions a week if needed. I have an accurate Heart Rate Monitor and Speed/Distance Measurer to help monitor my progress... along with creatine monohydrate! lol
Oh yeah, I'd like to increase my VO2 max if possible too (don't know if thats cramming too much into the time available?) :/
Can anyone help?
Many Thanks in advance,
mike
I need to be able to run 3 miles in 20 minutes, do 60 press-ups in 2minutes, 80 sit-ups in 2 minutes and 6 pull-ups so I can join the Royal Marines... and I've got a 10 week period in which to acheive this!
I'm a 26 year old male, have been going to the gym on and off for the last 10 years, and am in reasonable shape. I've been running for the last two months, but haven't implemented any kind of formal training plan... but to put things into perspective, I ran 3.5miles in about 35 minutes last saturday. This run included hill running, and my average heart rate was 157BPM. I was within 150-165BPM for about 28minutes, and >165BPM for 6minutes. This was a good work out, but was not causing any real problems for me.
I've been going to the gym and weight-lifting on and off for about 10 years now (as already stated), and have done some rudimentary free-weights (dead-lifts and bicep-curls is about the extent of it) and tons of machine weights, so I have a fairly good base to work off of... might take a week or two get my core muscles back to form tho?
What I really need is an exercise plan to stick to that can help me get into a fit enough state to be easily able to meet these test criteria in 10 weeks.
I've tried to come up with my own plan, but to be honest I have no real idea of what I should be concentrating on, and how to incorporate both weightlifting and running into a plan. Right now I have exams that will finish in 2 weeks time (so can't really spend too much time on researching exercise plans), but after that, I'll be able to totally dedicate myself to the plan (the 10 weeks start then) and I can realistically do up to 6 training sessions a week if needed. I have an accurate Heart Rate Monitor and Speed/Distance Measurer to help monitor my progress... along with creatine monohydrate! lol
Oh yeah, I'd like to increase my VO2 max if possible too (don't know if thats cramming too much into the time available?) :/
Can anyone help?
Many Thanks in advance,
mike