I am trying to get in shape before I leave for boot camp in may, the area I have the most trouble is running. I was a swimmer in high school so I can still swim pretty good and I have upper body strength, but I have never lifted weights or really done anything to keep my legs in shape. I started running back in december starting out just running 1 mile at a time. I can now run 2 miles pretty decently I haven't timed myself but I think I'm running just slightly under an 8 min mile on my 2 mile runs. the problem I have is if I run anything over 2.5 miles I become sore and stay sore for 3-5 days. everytime I go on one of these runs I get sore. I would expect that after doing this several times my muscles would adapt and wouldn't become sore.
My workouts have contained a lot of swimming and exercises like push-ups, sit-ups, pull-ups, and dips; I want to change my workouts to focus more on making progress in running distance, I'm not too worried about my running times right now. I have about 8 weeks and I would like to be able to run 6 miles at a comfortable pace. I hope this is a realistic goal. I would like suggestions on how much to progress each week. Here is what I'm thinking of right now.
week 1.
mon. 2 miles med pace
tue strength training (push-ups, pull-ups, sit-ups, and dips)
working on high reps in each set
swim 2000 yds in 35 min
wed. 1 or 1.5 miles fast pace
thur. strength training using low #'s of reps
15 sets of 20 push-ups
15 sets of 25 sit-ups
4 sets of 12 pull-ups
4 sets of 15 dips
swim 3000 yds in 50min
fri. run 3 miles just trying to complete the run without walking.
Saturday and sunday I'm usually too busy to work out.
I think week one is reallistic but I don't know how much to progress each week.
here's what I did last week.
mon/wed/fri
15 sets of 20 push-ups
15 sets of 25 sit-ups
4sets of 12 pull-ups
4 sets of 15 dips
swam 3000 yards on mon, wed, and thur
ran 3 miles on tues (was going to run again thur but I was still too sore so I swam instead)
Fri I was still sore but I ran 1 mile anyway.
I am 6' 0"
185 lbs
20yrs old
Sorry for being long winded, any advice or suggestions will be appreciated.
Thanks,
Sven
My workouts have contained a lot of swimming and exercises like push-ups, sit-ups, pull-ups, and dips; I want to change my workouts to focus more on making progress in running distance, I'm not too worried about my running times right now. I have about 8 weeks and I would like to be able to run 6 miles at a comfortable pace. I hope this is a realistic goal. I would like suggestions on how much to progress each week. Here is what I'm thinking of right now.
week 1.
mon. 2 miles med pace
tue strength training (push-ups, pull-ups, sit-ups, and dips)
working on high reps in each set
swim 2000 yds in 35 min
wed. 1 or 1.5 miles fast pace
thur. strength training using low #'s of reps
15 sets of 20 push-ups
15 sets of 25 sit-ups
4 sets of 12 pull-ups
4 sets of 15 dips
swim 3000 yds in 50min
fri. run 3 miles just trying to complete the run without walking.
Saturday and sunday I'm usually too busy to work out.
I think week one is reallistic but I don't know how much to progress each week.
here's what I did last week.
mon/wed/fri
15 sets of 20 push-ups
15 sets of 25 sit-ups
4sets of 12 pull-ups
4 sets of 15 dips
swam 3000 yards on mon, wed, and thur
ran 3 miles on tues (was going to run again thur but I was still too sore so I swam instead)
Fri I was still sore but I ran 1 mile anyway.
I am 6' 0"
185 lbs
20yrs old
Sorry for being long winded, any advice or suggestions will be appreciated.
Thanks,
Sven