Training Question
I’m 34 Years old looking to join NG. 5’8” 180lbs. I’m looking for some advice and tips to get my run times down. Right now my 5 mile run is 42:00. My 2 mile run is 15:00. 12 mile Ruck 2:48:00 w/45 lbs off and on jog/walk.
Squat 405
Dead Lift 500
Pull Ups 20 BW 8 w/45 lbs
Pushups 50+
Currently I train on an 8 day cycle due to working 24/72.
Day 1 Lift lower push/upper pull 4 mile easy run
Day 2 6-8 mile run and calesthenics
Day 3 Lift lower pull/upper push 4 mile tempo
Day 4 Work 24 hours
Day 5 Lift lower push/upper pull 4 mile easy run
Day 6 4 mile Interval Run 400/800m or mile repeats & cals
Day 7 Lift lower pull/upper push 4 miles easy run
Day 8 Work 24 hours
Then I do 1-2 5 mile Ruck within each cycle.
Any tips for getting my run time down would be greatly appreciated. Do I need more miles? Should I add more intervals?