moppet_

Your MSE program should be Mon, Wed, and Fri. On your MSE days you can include a short slow run as part of your warm-up exerceise, just don't start off too fast. Do as many push-ups as you can in 2-minutes. Take a minute break before doing as many sit-ups as you can in 2-minutes. Divide the amount by 3. This is the number of repetitions you should do for 1 set. Do three sets of both the push-ups and sit-ups with a 30-second to 1-minute break between sets. After one week you should add 3-4 reps to each set. Continue working this way until you have added 20 reps to each set. Once you have added 20 reps, take the test over and start over with your new amounts.

Time yourself running a 2-mile course...Divide the time by eight and subtract four seconds and you have your 1/4 mile time. For the rest period, double your work time. Use these times for CR days by going to a track and running 1 fast lap followed by 1 slow lap. Every other day just go out for a nice slow jog for an extended distance. Your CR program should be run on Tues, Thurs, and Sat. Use the times from your 2-mile run for your spring day program (Thurs). On Sprint Days, you run 1/4 mile in the time you calculated from your two mile run, then you walk 1/4 mile in your rest period time. Start out doing 4 sets of sprints and work your way up to doing 8 sets. Once you are able to do 8 sets in your 1/4 mile time, retest yourself over the same 2-mile course. Start over again using the new time. On your other two run days you need to run between 1 and 3 miles at the same pace that you ran your 2-mile test. As you improve you'll be able to increase your distance and lessen the time.