EDIT: It has been modifed slightly as I forgot to include the number of times you would do the circuits.

Hi all. As requested from the other thread, here's what I've been following recently, and I'm in the best shape of my life. The guy that gave me this routine is a Royal Marines PT; fitness and performance is literally his life.

It's over 2 weeks.

Bodyweight circuit (BWC) - press ups, situps, lunges, tricep dips, squats, pullups

Weights Circuit (WC) - Seated shoulder press, bench press, squats, bicep curls, upright rows

Best effort = BE, steady pace (and fewer than maximum reps) = SP

Week 1

Monday AM - 2 mile run at SP
Monday PM - BWC x3 at SP

Tuesday - WC x3 at SP

Wednesday AM - 4 mile run at SP
Wednesday PM - BWC x3 at SP

Thursday - WC x3 at SP

Friday AM - 6 mile run at SP
Friday PM - BWC x3 at SP

Weekend - sprint training/yoga/swimming (whatever you want, relevant to your sport or goals

Week 2

Monday AM - 2 mile run at BE
Monday PM - BWC x3 at BE

Tuesday - WC x3 at BE

Wednesday AM - 4 mile run at BE
Wednesday PM - BWC x3 at BE

Thursday - WC x3 at BE

Friday AM - 6 mile run at BE
Friday PM - BWC x3 at BE


Repeat. The reps will get higher and the weights heavier over time. You can increas the runs as you see fit.