Posted: 8/15/2008 12:31:54 PM EDT
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So, I'm relatively in-shape. Meaning, I have my good months and bad months, mostly because of college-related pizza. Me: Height: 5'8" Weight: 165.4 Body Fat: 20.1% BMI: 25.1 Daily meal: (Varies, but this is the average) 1800 calories, 97g protein, 28g fat, 290g carb. 6 meals, 300cal per meal. Three are parbroiled rice + water; one is turkey breast + water; one is a handful of peanuts(lightly salted) + small can of pineapple juice; one is a cup of FiberOne cereal + a 12oz glass of 2% milk. My workout(recently adopted): mon/weds/fri I put on a 10lb weight vest and do pullup/dip pyramids (1-2-3-4-5-4-3-2-1). My current peak is 5. (I haven't been working out for some time). The above circumstances won't change, as I've found I can stick with it (not easy for me). However, I want to start doing intervals: 5min warmup and cooldown, with cycles of 1min run/2min walk in-between. I just don't have a schedule for progression on the intervals. (I.E. do 1 cycle first week, 2 cycles, second week, etc.). I was hoping someone with more knowledge of intervals than me might assist with a schedule that would complement the above plan. Also, feel free to critique me all you want 
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What are your goals? If you want to get bigger and stronger, I recommend Rippetoe's Starting Strength program (you can do your pullups and dips in conjunction with this), along with more protein in your diet and more milk. His program is M/W/F, so you won't have to modify your workout days. If you want to lose some fat, I would still recommend Rippetoe's program since it will put a lot of muscle on you. Muscle burns fat even when you aren't doing anything. |
| Intervals are great, but make sure you have a decent base before starting to prevent injury. Your goals will definitely come into play, but The Complete Idiots Guide to Jogging and Running by Bill Rodgers is a great place to start for running injury-free. It has plans and info for complete beginners and more advanced runners too. |
There's also "Running Fast and Injury Free" by Gordon Pirie's available as a free .pdf. www.gordonpirie.com/ |
Also a good book, if it's the I'm thinking of. I had to pay for mine, though:)...Let me check if it's the same one... Nope, the one I have on the shelf in simply "Running Injury Free" by Ellis and Henderson. It's been a few years since I've read it. Maybe it's time or I'll check out the free PDF I can read at work. |