need suggestions on a crash cardio plan

[ducaticorse]

I have a meeting with the 1st Sergent of the new unit I am joining, I've been slacking big time on cardio, and would like to train up for a two mile run I will have to complete next tuesday morning. Any help would be greatly appreciated.

 

[BBBodie]

Seriously?

You're out of touch....a week is not enough to get you ready. Just hit a good 45 minute run daily, and pray you've got the wind on Tuesday.

Good luck...and don't slack, we're paying your salary.

bo

 

[SuKY_GeNeTiCs]

If you mean next Tuesday then that gives you only one week to train. You aren't going to make any substantial improvements in VO2 Max or aerobic endurance but I would suggest you do the following.

Wed- 4-5 mile run (jogging pace-should be able to talk)
Thur- 4-5 mile run (jogging pace)
Fri- intervals at the track 4-6 x 800 meters (two laps around)
w/ rest time equal to time to make it around--pace yourself!)
***800 meter distance is popular for training for the 3200(2 mile)
Sat- 3-4 mile run (jogging pace)
Sun- 2 mile time trial -- go to the track
Mon- off (rest up for Tuesday)

Once again I don't know how serious you are but hell one speedwork sesssion just might make a difference. If you have any questions just ask me. You might want to air on the lighter side of miles for the jogging days if you are out of shape because you don't want to burn yourself out or get shin-splints.

 

[SuKY_GeNeTiCs]

by the way law of specificity states that you must run to get better at running. Don't think you can be a wuss and do the cross trainer or the stair stepper and be as prepared as you would have had you ran.

 

[ducaticorse]

This was kind of sprung on me, I've been out for a couple years, but found a fire fighting unit close to me. When I get done with school, I plan on joining the Fire Department. So I figured, why not get a head start on everything and jump back into the service on a reserve status. That's cool, but Top said he wanted me to do a PT test when I come in for the interview. I was like sure, I know I'll ace push ups and sit ups, but I haven't run in a couple of months. I'm not worried that I'll fail the run, I just don't want to barely pass it.

 

[SuKY_GeNeTiCs]

What time do you have to run it in?

 

[ducaticorse]

under 15 minutes, hence, I'm not worried about failing it, I just don't want to barely pass it.