Need help where the rubber meets the road!

[FreshMeat]

Rangers, I love to PT and Im starting to love to run! My 2 mile time needs improvement! I am currently maxing my push-ups (81), sit-ups (85) and pull-ups (23). My run however is a 15:01 as of today. This is unacceptable. Through high school I played basketball so it was sprints, sprints and more sprints! In college I did a lot of bodybuilding (this I love). Ive done some research and found that there are two categories of training that I need to hit 2-3 times a week, anaerobic and aerobic. My reason for this training is to vary intensity while keeping the distance atleast a mile over the 2 mile APFT standard. That way when I do retest myself the 2 mile will seem easy.

My current plan is going to be as follows:

Part A: 4 mile run with 10 second 100% sprint and 1 minute 50% jog, Three times a week. Monday, Wednesday, Friday.

Part B: 3 mile run at 80%. Tuesday, Thursday, Saturday.

Will this routine help and do I have the right idea? If not please square me away!

Josef

[Dan B 3/75]

Do a search of my posts as a couple of us here were discussing this same issue pretty recently.

Heart rate is the key.

[FreshMeat]

Ranger Dan B 3/75, Thank you sir. I found it.

Josef

[FreshMeat]

Ranger Dan 3/75, Today I ran 3 miles at a 70-80% pace. This would be considered at aerobic run correct?