at first i was running only 2 to 3 times a week but decided to up the training when i watched <combat missions>. incidentally, scott helvenston is my role model as far as fitness is concerned.it has always been my childhood dream to be an ultrastamina runner but i was always weak and sickly. serving army provided the big break to start my fitness conditioning... now my status/version is mainly run 8 to 10 km 3 times a week plus sometimes a light 5km run,(so its either 3 or 4 times a week) .sometimes the additioal 5 km light run i do it in long four+boots /heavy shoes at a slower pace, sometimes i cut i down to a 4km fast sprint in the usual singlet/shorts. i am hoping to hit 15 to 20 km in the next few years and then the ultimate 50km. but the short term goal is that i will be aiming to break 9:45 in 2.4km. maybe something like 9 flat to 9:30 will be just fine
and intersperse some static stations(crunches,back strengthening,thigh strengthening--to support the proper running posture--& simple pushup/free weights) through the week whenever free but must be at least once a week
then to simultaneously relax and also train mental strength i log into yahoo games to play reversi for a few hours and maintain a effective rating between 1800++ to 1900++. i am hoping to break the 2000 barrier in the next few years.