Sorry for the long post
Background:
- 2nd year of off-season training For College Rugby Club
-4 Years of HS Football/Track (200, 300MH, 4x100
200 - high 22, low 23 300H - 41/42 400 - 53/54
- Good body weight to strength ratio, 5'9 155, pretty much the smallest I can personally be and still play effective rugby
-History of sucking abysmally at distances greater than 300. Never had to train because I was a sprinter and play a position in rugby (wing) where hard sprints and long recoveries are the norm
-Mile is currently 6:10/6:15, 2 mile around 15, 5K never attempted for fear of floudering
Current Program
-M, W, Sat - Intense Lifting (mostly heavy weight sets of 5 but some high rep body weight stuff, mid rep dummbell stuff)
-Tuesday - Hard intervals 200 (24-26s), 300, 150, 2-1-1( 200 Sprint, 100 Jog 100 Sprint)
-Thursday - Stadium Runs, 60-100m sprints for stride length/starts and acceleration
-Conclude Tues/Thurs with 9 Minutes of continious pushups/situps/pullups
*Am familiar with proper warmups and cooldowns, do 20 minutes of dynamic/drills before and 10-15 of foot drills, light barefoot runs/stretches after.
-In a feeble attempt to improve my cardio I've started running an all out mile before Monday's lift, 20 Minute bike at moderate resistance before Wednesday and all out 2 mile before Saturday
Questions/Goals
1. May enter military when I graduate college in a few years, want to have distance times on par with the PFT,
Mile Goal - 5:20 or beter 2 Mile goal 13:00 or better. Ok with this taking some months and not happening in leaps and bounds because I have some time.
2. How can I go about this without sacrificing any strength or sprint speed? I have memories of the cross country guys who 400 metered Indoor/Outdoor lacking fast twitch capacity early in the season and haven't been down to adopt a strict 25+ mile a week program as a result.
I really need to stay explosive and largely anaerobic.
3. My current and very meager cardio workouts are slowly bringing down my mile times but it sucks and I hate emptying the tank before a lift, even though it hasn't really negatively impacted me yet. Its more mental. Will it be enough? or is there an easier way to go about it?
4. My fundamental issue with longer runs is that I get bored or worn out before I get tired or sore. I can't overcome that first wave of fatigue or get into the zone all the distance kids always talked about. I'm used to just charging hard for 20-30 Seconds and dragging myself back to the start. Any tips for a sprinter with serious ADHD about distance runs?
These are modest goals and I'll appreciate any help you guys can give me. Please don't mock my weak aerobic capacity, we can't all run 1:48's and 4:12's. =]