Tips for Fitness Prep

[Dalishus]

you could try this;

Programme

Day 1, 3 and 5.

4 x sets of 20 pressups. Build +5 every week. (practice close arm, marine style.)
4 x sets of 20 decline pressups.
4 x sets of 50 situps. Build +5 every week. (Vary doing flat and on 45degree angle bench)
4 x sets of 10 dips to the bar. Build +2 every week.
Pull Ups Max Effort x 4 (Try vary Chin Ups too, also more difficult)
3 x sets of 30 Squats. Once comfortable consider increasing reps or introducing weights.
3 x sets of 35 Dorsal Raises. Build +5 every week.
4 x sets of 30 Tricep Dips, feet parallel height to hands. Increase reps or add weight to lap whilst performing.

I'd Lay off the weights until your actually IN. It's not going to aid you too much in the things they need you to succeed in.

Day 2, 4 and 6

Varying:
10-15 Interval sprints. (100m sprint, immediately followed by 100m jog) and directly after find a Hill and do; 10-20 Hard Run up and jog Down. Increase as weeks go by.

3 mile run at 8/9 minute mile pace followed by brief rest and then 1.5 mile best effort.
Try include gradients.

+6 mile endurance running. +60% effort.

--If you have time to exercise more regularly, you might want to add another run.. maybe 1.5 mile best effort again. Or swimming. If you can't swim, you NEED to learn.

Make sure you buy proper running footwear. £30 will get you a decent enough pair and will last you a while.

It is also important to include a REST DAY. And rest approx 48 hours before exercising the same muscles again intensely. This excludes your abdominals. Abs can be exercised daily (within reason) without risking injury such as the rest of the body.

Diet

Drink lots of water.
Eat lots of pasta and wholemeal bread. Carbs should constitute of 60& of your diet.
Eat high protein foods, i.e tuna, chicken (not hard to find a list of high rpotein food)
Lay off sugary stuff... sweets... chocolate...fizzy pop = fatigue, low performance
Eat plenty of fruit... particularly bananas.



This is an opinionated fitness programme suited to me. It may not work for you.

Hope this helps.

[gunner75]

where do you get your trainers?? id love to spend 30quid on a pair! Id advise anyone before they buy fashion shoes from the high street to get themselves to a specialist running shop and get their running style assessed. from this they can be recommended which type of sole they need to have to suit how their foot strikes the ground while running - better to invest a bit more to avoid potential injury. from over a year out being injured I speak from experience! remember chaps 'dodgy foundations - wobbly house'

[Dalishus]

yea, absolutely. so important.

initally i got mine from a running store in bradford (doub that wil be much help to anyone!)

they get you to stand on some heat pad things, see where most pressure is on your foot and where needs most support / cushioning.

then you jog on a running machine for a couple of minutes, they film you from behind at foot height to see your running style.

i then gave them a budget of £30 and they found me a pair to suit. obviously the more money spent the more cushioning, support, etc etc benefits you get and they will last you longer.

you can also get double lined socks that help prevent blistering if your prone

i've used these as well as some Nike+ ones that have a sensor in for your ipod to link with, for about 2 years now, no injuries and still in good nick after a good thrashin'!

Nike+ - by the way if you have an ipod, the Nike+ running shoes + sensor stuff is highly recommended. great for recording runs (like where your strongest.... when you slack off), distance, time, pace per mile (in either kmh mph), averages and all that.