Fitness plan ?

[RadoX]

Well i got really fit about 3 months ago and now since i turned 18 and started going to the pub reguarly ive regained my gut and have slacked off on the exersize. Now Im wondering if someone can throw me a fitness plan together based on the fact that for the army (was very delayed in re contacting them due to 3 elderly family members passing away in the past 4 months and me just cba to do anything) i need to do the folowing.

Please no arguing over the times etc. This is what my Army Recruiter has told me he wants me doing before he will allow me to go for selection.

Needed | Current

RUN 10:30 mins 1.5 miles 800 meter warmup before untimed | 13 mins
SITUPS 70 in 2 mins | 50 and then i cant do no more but i have about 40 seconds left
PULLUPS 5 | can just do 5 allthough id like to be able to bang out 10
JERRYCANCARRY Can Do Easly

So can someone lay me a basic week out on how far i should run and what days i should exersise on and have a rest on (if any) since i dont want to overdo it and not develop asfast as i could.

Thanks

 

[etom]

just go outside run and stop being fat and lazy, 13 minutes is shocking could do that when i was 12 and spent all day playing pc games.

don't need a plan to run a mile and half.

just run 3 miles twice a week and never walk anywhere jog there instead saves you time

for pull ups would buy a pull up bar and do them before bed when you wake up do them the hard way palms facing away from you if you don't already

for pressups/ situps can do them in the kitchen while making a cup of tea or whatever i usually do 30 or something randomly.

its what i do and i start tommorw recruit training

 

[BennyC]

For pullups people have recommended doing short sets, not to failure whenever you pass the bar, to help improve maximal effort/reps. Suppose the same could be said for situps. Do 10 or 15 every hour throughout the day. See how it goes.

 

[WantoN]

do 5 sets of 15-25 situps with 45 seconds rest
Do 3 sets pf 3 pullups with 45 seconds rest
Run more.

Do this daily.

Ant

 

[RadoX]

just go outside run and stop being fat and lazy, 13 minutes is shocking could do that when i was 12 and spent all day playing pc games.

don't need a plan to run a mile and half.

just run 3 miles twice a week and never walk anywhere jog there instead saves you time

for pull ups would buy a pull up bar and do them before bed when you wake up do them the hard way palms facing away from you if you don't already

for pressups/ situps can do them in the kitchen while making a cup of tea or whatever i usually do 30 or something randomly.

its what i do and i start tommorw recruit training

before i was being lazy i was doing it in under 10

 

[lemonkettaz]

I wouldn't just run 1.5mile and thats it either.

Try and go out running for 30mins to an hour. Forget about how far you go to start with and speed, just see if you can run for 30mins.

Eventually you can do distance at a certain speed. I'd say between 5-10k runs more towards the 10k

Then a 1.5mile run will be a doddle