File :-(, x, )
Anonymous
Sup /fit/.

I need to train to be fit enough to go into the army.
I need to do a 3 mile run in under 24 minutes and I have to achieve this in 1 month. Also I have to do 20 push ups in one minute (I can do about 15 now).

This all has to be done in 1 months time.

Any fitness guides you can copypasta onto here for me to help me out?

Thanks.
>> Anonymous
Do 20 pushups every 2 hours, all day long.

Run twice a day.

There's your fucking fitness guide.
>> Anonymous
>>56018
I approve.
>> Anonymous
You mean the British army, right? The recruitment centre will give you a training programme if you ask for one, or you can check the one on the infantry homepage: http://www.army.mod.uk/infantry/training/getting_fit/index.htm
>> Anonymous
I lolled at those reqs.. seriously.. I know fat ppl who can accomplish those :D anyways, gl in the army ;)
>> Anonymous
>>56015
What army is that? My 16 yo sister can pass these requirements.
>> Anonymous
>>56051
Post pics of your sister.
>> Anonymous
     File :-(, x)
>>56057
Here, I made her write /b/ on her chest.
>> Anonymous
>>56060
omg you're so fit you must get laid all the time
>> Anonymous
>>56051

monkey island AKA great britain
>> Anonymous
>>56060

nipples plz?
>> Anonymous
>>56051
>>56047
I'm not OP. The pushups are a joke, but the running can be tough for the uninitiated. That's less than a 25 minute 5k. So, if this is so easy, do you mind posting your 5k times?

Mine is 26:01 so far, but I have improved about 5 minutes in 2 months. My goal is another 2 minutes in two months. If I pushed myself (to the point of collapse), I could probably do 3 miles in 24 minutes.
>> Anonymous
>>56089

These joker speaks truth. 20 pushups is fucking laughable, if you're in some kind of delayed entry program then you're probably fucked because unless you have been running a shitton, you're going to die.
>> Anonymous
Which army, OP?
>> Anonymous
i'm sorry but if you can't run 3 miles in less than 21 minutes then you don't belong in the army.
>> Anonymous
do yourself a massive favor and ditch your army recruiter, join the air force, live happily ever after. the army is just gonna send you to some hellhole where you sweat your ass off, even if you're a techy.
>> Anonymous
>>56089

My fastest 5k has been 20:12. I can keep the same pace though for five miles, so I'm thinking I'm not pushing myself on the 5k.


The way you'll snag the running goal is by doing some pyramid training.

Exceed the distance for now, maybe like 6 mile runs (and perhaps one that exceeds six), plus speed work AT LEAST once a week (Fartleks or VO2 max intervals or Straightaways). As it gets closer to the test, start tapering and doing mostly anaerobic sprints and interval stuff.

You will be somewhat fit! But not as fit if you'd thought ahead.
>> Anonymous
>>56178

Maybe you missed the fact that this guy seems extremely unprepared and only has a month.
>> Anonymous
>>56148
>>56148
>>56148
OP Here
Royal Air Force Regiment.
>> Anonymous
this is relatively fucking easy to do. I don't even train and I can do it. 4.8 kilometers arent that hard...in 24 minutes c'mon. I did 2,4 in 8
>> Anonymous
For the run, I'd say just run on something like an oval or rubber, to avoid getting fucked knees, every second day.

Check out a product called "flameout" to help with your joints.

As for pushups, just do 15 every morning twice, every night twice, every second day, add 1 more rep.

If you need a real kick in the guts, shit like creatine might help you squeeze what you need out of this month, but 'cause you're not considering taking it long term, i'd say take 10 grams every day, and on days you go for a run, take another 5 grams an hour before your run.
>> Anonymous
>>57760

Creatine wouldn't pertain to that kind of running, flameout is hard as hell to find so you might as well just say megadose omega-3 fatty acids, and the easiest way to increase in pushups is not going to failure but to stop 2-3 reps before that and do them as frequently as possible throughout the day. If you can do 15, then do 10-12 every 2 hours or so.
>> Anonymous
>>56060
fuck!

I want that body
>> Anonymous
I was going to suggest a grease the groove to him, but I thought he'd probably be busy throughout the day.

If you're not, yeah, if 15's your max, you're doing 10 every 30-45 minutes ( 1 hour's too long, I find atleast, but I seem to be very slow twitch)

Flameout's easy to find online :D

And it depends if it's his Vo2 system or his leg muscles that are killing his running, and creatine will also help with pushups a bit, but I've had friends who are runners (<2k, not 3 mile, that's a difference) and swear by the stuff. <shrug>

I'd also suggest modifying your diet so running\pushups easier, which means you'll want to cut some pudge weight if you've got some to cut, unfortunately your predicament means anabolic\velocity diet wouldn't apply most likely, and I'm not super well versed in more middle of the road weight loss programs, so maybe someone else could help a fellow anon out?
>> Anonymous
>>57874

I only suggested gtg because you can do pushups practically anywhere. I have been trying to find flameout, even online I was having a hard time. Biotest's website always seems out of stock so I just picked up some cheap shit and took like six pills, lol.
>> Anonymous
That's the right attitude, lol.

Yeah, if you can use a GTG strat, definitely go for it, that shit works everytime.

Flameout will help alot with gtg too (I fucked my elbows doing 200+ chins a day, got mad tendonosis or tevs it's called)
>> Anonymous
>>57877

Think my ghetto trick would work in place of it? The only difference I can see in ingredients is that CLA shit. I am about to start gtg's dips and my elbows always fuck with me.
>> Anonymous
What country you in? you HAVE to be able to find flameout somewhere, but aside from that, I'd watch your shoulders more than elbows on a GTG dips program, but yeah, the ghetto O3 thing should be sweet, try eating plenty of non-farmed salmon too, to help. and some grass fed beef ;)
>> Anonymous
USA. I'm poor but there are a lot of cows around, maybe I can check what they're eating and steal one.