running schedule

Question
QUESTION: I'm a 39yo going back into the army and I need help w my running training.  I need to run 2 miles under 19 minutes and I can probably do it in 22min now w about 2 months of training.  I have always been a big weight lifter and can max the push-up and situp prtion of the army test, but not the run!  I'm 6'1" 245lbs w a muscular build.  How many days a week should I run and for how long?? and how should I do it ? slow and continious or like 4min on rhen walk 1 minute etc..  I appreciate any feedback, Thanks!

ANSWER: Hi Eric
I need the date for the test of the 2 miles and if you know your aprox. body fat and how many days a week can you devote to this situation to properly advise for you.If you want to call to save time that is ok.

All the best

John



---------- FOLLOW-UP ----------

QUESTION: I have about 10 weeks before test date and approximate bodyfat is 16-18%.  I lift weights 5x a week so I can devote as much time as needed to this endeavor, Thanks for your response. Also, should I run before or after the weights??

Answer
Hi Eric
First it is not going to be easy for lack up time and your body to absorb the training.The first thing i would do is a 2 mile time trial to give yourself a base line so you know right what you need to do and can get a sense of your progress as you move forward.I would do no legs on your weight program.Running is enough, and cut back your other program to 3 a week in order to put the extra energy into the running.I would train 6 days a week with 2 speed days.1 long very easy run 1hr and 3 days of very easy 30 minute runs.If the runs get a little tough and sore i would supplement with stationary bike.The speed i would start out with after your warm up is a straights and curves on a track workout where is you jog the curves and push the pace on the straights for 21/2 miles.You want to give your self 2 days between speed days.You should run before the weights.This will get you started and then you can do another 2 mile time trial in 2 weeks to gage your progress.If you get back to me we can make ajustments after the 2 weeks.Let me know what your 2 mile time trial is when you do it.I would get it do asap.Any questions just get in touch Eric.

All the best

John