8 week fitness plan?

[G1BB0]

got a charity football match v Arsenal old timers/celebs in May (approx 9 weeks away) and need to up my fitness especially cardio. I am not overweight in fact if anything slightly under and generally ok fitness wise.

I was thinking of just running 3 times a week starting @ maybe 2-3 miles a time and build up slowly aswell as doing general exercises/stretching @ home and maybe swimming once or twice a week. I am not joining a gym as they arent for me so looking at suggestions or if anyone knows of any decent websites. I know my diet will have to change a bit for the better but thats no bad thing.

I do have the insanity dvd's but I think that is actually too much for my current level so maybe something to do later.

And before anyone has a dig, I know 8 weeks isnt very long and probably wont make a massive difference but any extra helps. I will be carrying on afterwards aswel but obviously got to start somewhere.

 

[philly169]

8 weeks is more than enough time.

As long as you can keep yourself motivated then running 2-3 times a week can be easy.

There are a few podcast's which can help with building it up, i think NHS did Couch to 5k, so she tells you when to speed up and slow down.

Get yourself a good playlist, if you have a smartphone I'd recommend the Nike+ app, I use that over any others.

Now's the time to do it as the weather is getting much better, just don't injure yourself! The right footwear is vital, get some proper running kicks otherwise you'll feel it!

I think 3.1miles is 5k and do-able in 30 mins no problem.

 

[Stuey01]

I'd say you could make a significant improvement in 8 weeks.
For football, base cv fitness is important but it's also very start stop so I'd be looking at adding in some kind of sprint reps after a few weeks.

 

[nickyj4]

8 weeks is more than enough, especially running 3 times a week. If you can I would download runkeeper, there are some good training programmes on there and it will help you track your progress. Also doing bodyweight excercises like squats and lunges will help with strength and stamina.

Good luck

 

[G1BB0]

cheers all, I am getting some trainers tomorrow as only have casual ones. Here goes nothing

 

[Khamelion]

Look up interval training, will help you build speed and endurance. You could do it round a football field, sprint the widths and jog the lengths, saves you having to run miles.

 

[Robobum]

One word - Tabata

Whatever (set of) exercises you choose, stick them in a Tabata.

 

[hovis]

Sounds like you've got good reason for motivation. Just make sure that you build up slowly. Ive seen sooooo many people who do too much too soon and end up injured. would be a damn shame to knacker up your ankle or knee. 8 weeks is plenty of time to turn you into a greased cougar! Make good use of it and get one in the back of the net