The following program is from the New Zealand Army and is preparation for the 1.5 mile run:

male week one:

20 minute run 5 times per week

male week two:

1.6 km run in 9 mins x 2 per week
25 min run x 3 per week

male week three:

1.6 km run in 8 mins x 1 per week
2.4 km run in 12.5 min x 2 per week
30 min run x 2 per week

male week four:

1.6 km run in 7 mins x 2 per week
2.4 km run in 11.5 min x 1 per week
35 min run x 2 per week

male week five:

2.4 km run in 11 mins x 2 per week
2.4 km run in 14 min x 1 per week
40 min run x 2 per week

male week six:

2.4 km run in 10.5 mins x 2 per week
3.2 km run in 13.5 min x 1 per week
45 min run x 2 per week

Many people also recommend some form of sprint conditioning in addition to the above. This makes sense considering the intense nature of the 1.5 mile run.

From the Singapore Army Fitness Website is the following advice for speed work to improve the 1.5 mile time:

Different Types of Speed Training

1. Fartlek – Try a 20-30 minutes easy run with some quick bursts interspersed. From an easy run, try speeding or burst from one landmark to the other, e.g. lampposts, bus stops or trees. Run as hard as you can and slow down your pace to an easy run once you pass your target landmark. Fartleks break the monotony of normal speed runs though not feasible for large groups of people.

2. Hills – Find a gentle hill and run 4-6 X 1 minute uphill with 85 – 90% effort, then slowly jog down to starting point. Increase gradually to 10 repetitions. Hill runs are good for quadriceps and hamstring development and create less impact on the joints. When running downhill back to the start point, do an easy jog or walk.

3. Tempo runs – Run 5 minutes, walk/jog 1 minute and repeat this for about 30 minutes.

4. Intervals – Do 4-6 X 200m with 2 minutes recovery jog on stadium tracks.

Other Advance Methods of Speed Work

Since the 2.4km run is not so much on endurance, but on speed, you need to train yourself to maintain an intense (not all-out all the way) pace throughout the distance. Once yoiu have completed about two months or so of speed training, and feel that you need more variety to speed training, you can try out the following.

1. Race simulation session – Run 6 X 400m at race pace, with one minute or less recovery time in between. This would train your body to adapt to running at a full 2.4km.

2. Run descending distances at increasing pace – Do a 500m, 400m, 300m, 200m and 100m with increasing pace, recovery less than 2 minutes.

3. Run circuits – Find a running track and do 4-5 circuits of about 800-1000m, recovery of 5 minutes in between repetitions.

Adequate Recovery

* Always ensure sufficient recovery, and remember to keep speed training to not more than twice a week with at least a recovery day in between.

* After each speed training session, cool down adequately by jogging (easy pace) for 10-15 minutes and stretch, especially your leg muscles (hold each stretch for 30 seconds). This will allow your body and heart rate to return to their normal resting levels.

* Rehydrate fully. Remember to cater for recovery after these high-intensity sessions by either doing only light workouts, cross training or having a rest day the following day.

* Assess yourself by doing trial 2.4km runs after two months of speed training. You should have shaved a few minutes off your last timing.

* Lastly, avoid pushing yourself through more speed work if you have limited time leading towards your IPPT to prevent potential injury.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Hydration is very important, keep it in mind at all times, not just when you are running and be especially mindfull 2-3 days running up to your actual test days.

Keep doing your weight training and flexibility work. The above can be done in addition to your other conditioning.

Wind sprints and hill running are a great way to increase speed and lung capacity.

Work directly on increasing lung capacity – I have made a post some months ago on rib cage expansion and lung capacity training.

Try hypoxic training – this can increase oxygen uptake and improve your lungs and circulation if done correctly.

– Army fitness test

– 2.4 km run

– situps

– press ups

– Drill and marching

Day off – legs very sore

– 20 minute run

Gym:

Rowing machine 20 minutes
leg press 6 sets x 6 reps
leg extension 2 sets x 6 reps
leg curl 2 sets x 6 reps
seated calf raise 6 sets x 20 reps
crunches to exaustion

– Run 20 minutes

– 120 press ups

– 20 minute run

Wednesday 22nd

– Rest day

Thursday 23rd

– 1000 consecutive stomach crunches
– 130 press ups
– 2.4 km run in 20 minutes
GYM:
bench press 6 sets x 6 reps 240lbs+
Seated reverse lat pull downs descending sets from 240 lbs 6 sets x 6 reps
Cable tricep push downs 4 sets x 6 reps
seated calf raise 6 sets x 20 reps

– day off

-1.6 kms run in 9 minutes (strong headwind gale blowing)
-1000 crunches
-130 press ups

– 25 minute run at 7km / hr pace
– 15 minutes rowing machine 2.7 kms

-130 press ups
-25 minutes run at 7.5 km / hr pace
– 15 minutes rowing machine

Just had a blood test and my AST & ALT levels are slightly elevated. I haven’t drunk in 24 years, never used steroids etc.

A quick bit of research revealed that liver enzyme elevation is common after heavy exercise.
I supplement with glutamine, creatine and protein also which could also elevate certain liver markers.

The bottom line is don’t freak out over slightly elevated liver enzymes. If you want to make certain – stop supplementing and working out for a week then re-test.

My test was for the army so I will only do a re-test if they request it.

Heres a great medical study on the subject:

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2291230

Man I nearly have my ass back in the army as an electronics systems engineer.

Its a good job to see me through the recession but I have to admit at 40 I felt out of place at the fitness induction.

I was twice the age of all of them, and I’m disappointed to say my perfomance on the run was very poor. Not only that but I am much bigger at 100 kg than the others there.

Well wait till the little ferrets find out they are too skinny to carry a pack and we’ll see then.

Meanwhile I have a shitload of running to do, must say its a chore. I’m doing 5 runs a week on a 6 week army program.

I have 4 months until boot camp (basic training) if I make it in. I will add hill sprints and pack runs once I have done the 6 week program.

Hey folks I’m putting together a new manual specifically on bench press.

It will be pretty factual and straight to the point covering the following so far:

Bench Press Anatomy

Bench Press Bio Mechanics

Bench Press Form

Bench Press Routines

FAQ

Its fully illustrated and so far I am up to about 20 pages. I hope to get it to between 30 and 50 pages.

This WILL NOT be a freebie but will be super cheap like about $7 – $27 maybe. I have all the bench press manuals and books so am extracting the best information and putting it all into my manual.

Join my optin list and download the anatomy manual to be informed when the bench manual is available. www.FreeFitnessGuru.com/FreePassword.html

This is an awesome free tool for planning your runs.

http://www.daftlogic.com/projects-google-maps-distance-calculator.htm

Basically it uses google maps – just zoom in to where you want to run, place arrows around the route and it will tell you the exact distance of your run in miles or kilometers.

Is that cool or what.

Well I have nearly finished my electronics engineering degree all ready for a new career and now of course all the employment has dried up with the global economy.

I passed the army aptitude tests for signals systems engineer which is a damn good entry level job for an engineer but I will need to do 4 months basic training.

So that means running and lots of it for me.

My legs are so darn sore today I had to go soak in the sauna and spa for an hour.

Man this young dude is Killer !!!

Lorenzo Barnes – Only 17 years old.

Things to Consider When Buying Home Fitness Equipments

There are a hundred lots of home fitness equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Home fitness equipments vary and you should always have one good reason to buy it. Don’t believe on everything commercials tell you about the equipment. Some equipment may seem easy to use on television but n fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet and buy that equipment.

Do you need it? The equipment should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on. Buying equipment is never a guarantee that you will use it especially if it is something new that makes it harder to use. Make sure that you already know the equipment and that it is something that you already tried in a fitness club. Start from buying small equipments that are aligned to your interests.

Can you afford it? Don’t be fooled with the thought that you will be forced to use something because you spent too much money for it. Expensive equipments are never an assurance that you will use them or that they are effective for you. Always consider how much are you willing to pay for certain equipment. Also ask yourself iif it is worth it. Always check on the quality before you buy equipment. The price may be too low but consider that the quality can also be low. Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.

You may also want to check out for some used equipments. Most of the time, this is where you find a better deal. You can even find equipments that do not seem to have been used at a very low rate. Or you can find the equipment 3 months old but the price is almost half the original.

Do you have enough space for it? This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it. Before you buy something, make sure you know where you will place it. Your place may not accommodate the equipment. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.

Is it safe for you? If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some equipment may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.

It also suggested that you first consider if a gym near you already has that equipment. You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.

Buying fitness equipments should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.

Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.