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Anonymous
>>440024 True, I'd rather see a schedule of 1 day of squats, followed by 2 rest days, then 2 run days (5 day schedule for casuals) in a row, to improve that run time.
Monday: SQUATZZZZZ (as many as you can do before muscle failure, make sure you can still walk afterwords though... you won't feel pain but you'll be walking funny.) Tuesday: Rest, if you did your work on monday, you should be having a problem just walking, don't bother running in this state. Wednesday: If you feel up to it, run, if your legs are still sore, don't. It's that simple. Thursday: Rest if you ran yesterday, run if you rested yesterday. Your legs might be still sore, but now its not because they are still healing, you need to stretch those puppies out, running is awesome. Friday: RUN, RUN, and RUN SOME MORE.
Repeat that and you'll probably increase your run speed and duration. Following the APFT, probably after a month or so of that schedule you can run 2 miles in 14-15 minute range pretty easily, unless your some ridiculous lard ass.
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