Training Sched, ANy good?

[AaronDel]

just a quick question i found a bunch of stuff displayed below on a good training schedule but im asking a few questions about it. and this is what i want to do and i want to know if it will get me in good shape and running condition for the BMQ. my current shape is well.. i can do about 30 pushups 100 situps, 7 chin ups and i have not really ran since grade 12 which was like 1 year ago and i have not really ran since then but i was a pretty good run. im 18 around 165 lbs not fat or w/e lool.
Now to the questions below would this be good for BMQ i have 2 months to train and i wonder if i can get very very good results by then.
also it shows only 3 days out of the week are running i mean.. would it be better to just run everyday for 2 months strait or the 3 day per week deal as shown below? also week 3.. what kind of Injury we talking if i do plan on running 3 days a week or 5-6 days a week should i take a week off for w/e reason? hopefully its better to run everyday for 2 momnths which would be like 62 days of strait running without the account of feelin sore and all that.. anyways any suggestions on what i should do with my current condition?
PS: sry for my bad grammar and stuff.. comp took that away lol

Week 1: Monday, Wednesday, Friday; 2 miles per day, 9:30 or so pace 6 miles/week
Week 2: Monday, Wednesday, Friday; 2 miles per day, 9:30 or so pace 6 miles/week
Week 3: No running - High risk for injury
Week 4: Monday, Wednesday, Friday; 3 miles per day
Week 5: Monday - 2 mi, Tuesday - 3 mi, Thursday - 4 mi, Friday - 2 mi
Week 6: Monday - 2 mi, Tuesday - 3 mi, Thursday - 4 mi, Friday - 2 mi
Week 7: Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi
Week 8: Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi
Week 9: Monday - 4 mi, Tuesday - 4 mi, Thursday - 5 mi, Friday - 3 mi

PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)

SETS OF REPETITIONS
WEEK #1  : 4X15 PUSHUPS, 4X20 SITUPS, 3X3 PULL UPS
WEEK #2  : 5X20 PUSHUPS, 5X20 SITUPS, 3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS, 5X25 SITUPS, 3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS, 6X25 SITUPS, 2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS, 6X30 SITUPS, 2X10 PULL UPS
WEEK #9  : 6X30 PUSHUPS, 6X30 SITUPS, 3X10 PULL UPS

ps: started today april 30th and did 2 miles in 9 mins.. i have no idea if thats good but considerin i never actually ran or did anythin for a year id say its damn good to me ...but who knows

 

[vonGarvin]

Part of the reason why we rest between exercises is to allow muscles to heal.  If we over do it, then we risk hurting ourselves and defeating the purpose of exercise: to get into good healthy shape.

BTW: 2 miles in 9 minutes is a very good time.  That comes out to a 4:30 mile, 30 seconds (or so) slower than the record, right?  The "old" army standard was to run 1.5 miles, and if you do 2 in 9 minutes, then you would do 1.5 in about 6:45.  Outstanding, I would say.

 

[AaronDel]

That comes out to a 4:30 mile, 30 seconds (or so) slower than the record

rofl is all i have to say.. i hope it is 2 miles tho because its what the sign said and my dad said it was 2 miles so lol i dont know.. 30 secs off seems a little weird but its what i was told 2 miles was so i hope it really is and not like 1.5 miles or somtin. when i was looking at it i did kinda say to my self it didnt look like 2 miles more like 1.5 or so. or maybe my clock was slow cause if that is a record 4:30 then it must not be 2 miles heh or maybe im just that good haha
ty for your response.

 

[Cardstonkid]

Measure the distance with a cars odometer, you will know pretty accurately what the distance is. It seems you have a good workout planned, just stick with it and it should be good. It takes on average about 8-12 weeks to adjust to a workout, after that change it up and keep challenging yourself.

 

[Munxcub]

Are you sure it wasn't 2 Km? That's awfully fast for 2 mi but if so then good job and don't worry about such an intense running plan, you're fine.  ;D

If you just want  a plan to raise your overall fitness level, you could simply run 2-3 days a week and "lift" 2-3 days a week. By lift I mean do a few sets of pullups, pushups, situps, back extensions, squats and lunges. All these can be done with just body weight and you will get better. Your running days mix it up between running intervals and running for distance. By doing both intervals and distance, you will increase your aerobic (long distance) and anaerobic (intervals) fitness. For the body weight lifts, do a few sets to failure, or even do them "tabata" style.

What tabata is, basically, is doing as many reps as possible in 20 seconds, then rest 10 seconds, doing a total of 8 sets (4 minutes total) This would work well for squats, pullups, situps, pushups. (and is a pretty good cardio workout to boot!)