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.

i like it just a couple of things

you say best effort /steady pace is this for a set time eg best effort/steady pace in say 30mins?

when you were/are using this routine did he give you any nutrition plan ive eaten like a fat american recently and need a kick in the right direction.

cheers for posting this been looking for a get in shape routine, not bulk up for a while.

face

Hey up.

EDIT: I typed the routine slightly wrong - check for the updates.

No, best effort is basically the quickest you can run that distance is. If you've never run 4 miles before, and you pace yourself and end up doing it in 30 minutes, but you're sprinting the last mile, then you can probably do it faster next time.

Steady pace is just not going as quick as you can, and not doing as many reps as you can with the weights.

Nike do this really good gizmo - it's a sensor that goes in your shoe, and a wristband that tells you your speed, calories burned, time taken and distance travelled, then you can upload each run online and compare them over time. You can pick up shoes and the gizmo for under 100 quid. They should sell them in your nearest "Up and running" shop. Nike Official Store. Shop Nike Footwear, Clothing & Sports Equipment at Nike Store.

As far as diet goes, just be sensible really and get quality protein and carbs. A typical day for me might be 3-4 eggs on brown toast with smoked salmon in the morning. A large chicken/roast beef baguetts with salad at 12, tuna and potato salad at 5, a protein shake after working out at 8 and then a chicken breast with rice and veg at 10. This is with fruit between meals, plenty of water and a multivitamin daily.

You don't need tons of protein to get fitter and stronger