STATS:
Age - 20
Height - 5’9
Starting Weight - 195lbs
Current Weight - 190lbs
Beginning 1.5 time - 13:34
Last recorded 1.5 time - 11:22
Best lifts
Back squat - 3x 300
Deadlift - 5x 345
Trap bar lift - 1x 430
Bench press - 2x 180
GOALS:
#1(a) Run 1.5 miles well under 11:30, #1(b) prepare body for running longer distances
#2 Maintain/possibly improve lifting numbers
#3 always need to stay over 2 pull ups and 50 sit ups
THE PLAN:
Saturday
7-9 am - 4-6 mile run, calisthenics
6pm-7pm - lifting
3x5 squats
3x5 bench press
3x5 pull ups
1x5 deadlifts
Sunday
rest
Monday
morning lifting
3x5 squats
rotate with saturday’s horizontal/vertical push/pull to maintain healthy shoulders
afternoon/night short run(timed 1.5 mile run or hills)
Tuesday
medium run (timed 3.3 mile run or hills)
max sit ups in 2 minutes
Wednesday
3x5 squats @ 70% of weight used on monday
3x5 overhead press
3x6-8 cable rows or dumbell rows
Thursday
4-6 mile run, calisthenics
Friday
rest
Ok so, my main concern is that improving 1.5 mile run time is my main goal but I am only running it once a week. I could run the 1.5 twice a week if I take out the medium run on Tuesday. I have heard though, from people with running experience, that longer runs prepare you for shorter runs pretty well, if that is true, then a long run would help accomplish both goals #1(a) and #1(b) where as a short run would only improve #1(a).
Possible structures for long/short runs. 1 short run and 3 long runs per week, OR 2 short runs and 2 long runs per week, OR 3 short runs and 2 long runs per week( 2 short runs on tuesday, 1 in am and 1 in the pm).
Day 1
6/14/10
Squats
3x5 102.2kg
Overhead press
3x5 42.2kg
notes: retarded cause i was suppose to put 52.2kg on the bar
cable rows
3x8 7 plates
extra shit:
vertical pulling:
1x5 chin ups
5x3 pull ups
notes: need to transition from chin ups to pull ups because chin ups aggravate this weird upperback injury