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getting in shape

centraldistrict Posts: 7 Joined: 2006/02/11	2006/03/11, 10:16 PM i need an exersice plan to get in shape for soccer i have to be able to run 3 miles up hill in22 minutes how can i get these results by the end of summer? please help
	2006/03/13, 02:10 AM Have 3-4 cardiovascular workouts a week, training different aspects... Workout1: work on running hills....30-45 minutes(you can do it in terms of set sets....like 400-800 meters....rest 5 min...repeat)...try to slowly keep increasing total volume from workout to workout...say from 1 mile to 3-5 miles Workout2: work on running distance....work to a point where you can run 5-8 miles at a 7-8 min pace Workout3: work on intervals....run/sprint for 10 sec....jog for 2-3 min....repeat.....do 30-45 min of that.... You can combine these things into 1 workout also....HIIT with hills while increasing distance...etc...as you gain endurance.... eg week1: Workout 1: 4 sets of 400 meter Workout 2: 1 mile at a medium pace Workout 3 20 minutes try adding a set , half a mile, or 2-3 min to each workout...after about 3-4 workouts....cut whatever volume you're doing in half....to give yourself a chance to recover...then following week go back where you left off and try to set new best in each.... After a particularly tough run for you I suggest a light jog day after....nothing hard...just a very light run for 15-20 min..... I also suggest icing muscles after workouts and hot therapy day after... aim to drink at least a gallon daily.....and probably bit more on days you run.... Eat well....the workouts are only 1/3 of the battle....the recovery is where you make results...so eat well, sleep we,and no booze or cigarretes.....
	2006/03/13, 02:12 AM err after 3-4 weeks....of these workouts
	2006/03/13, 02:21 AM not sure whether you're 13...I just checked your profile....but if you are...you might ease up on what I said...didn't realize you were that young... good luck bro