My ultimate fitness goal: pushups/min, situps/min, 1 1/2mile time

[l3l2yan]

This year I plan to grow drastically as a person to reach my goals and fitness is one of them.

Annually, in the Air Force we get a test on how physically we are fit.

Last month I wanted to achieve a score above 95 when I took my annual PT test.

I achieved 95.2 which was
1 1/2 Mile - 10:40
Waist measure - 32in
Push ups - 53/min
Sit ups - 60/min

Now I aim to get higher results - achieve 100 by next March


In order to get a 100: the one in bold is what I need to work on the most
1 1/2 Mile - Run it in 9:12 or under
Waist measure - 33 or below
Push-ups - 67PU/min
Sit-ups - 58/min

Plan - run 3 miles 3times a week, being a prior smoker it's hard for me to even run 1 1/2 mile. Time to focus on endurance first before speed

Pushups - Work out my biceps, triceps, and chest mainly to increase my pushups.

Nutrition - follow the p90x nutrition list. over all im planning on doing p90x itself

Do note I'm a beginner when it comes to specific muscles.


Any advice on nutrition and exercise to increase pushups / run time would be appreciated

other than that, here I goooo!

 

[nwheel]

As a former 3200-meter runner, I'd say that you'll want to tone down the distance and focus a little more on interval training. If you're going to be running a full-tilt 1.5 mile, you wouldn't want your muscles to only be able to run at the 3-mile pace. If it's lung health you're looking for, get on those intervals. Something like this:

800 meter warmup
800 meter full-tilt
400 meter easy
800 meter full-tilt
400 meter easy
800 meter full-tilt
800 meter cool down

That's a 3.5 mile workout that will help you burn bad weight, increase your VO2 Max, and tune your muscles to be ready to hit the afterburners on the shorter run. The endurance qualities and vascular strength that interval training will give you here, will also help you with your push ups - in that the burn will tend to take longer to kick in, and once it does your muscles will be used to working through it.

Good luck man, you're only about a 45-seconds/mile away! Go get 'em!