Gladiator106- Actually I haven't been running that long. About 3 years with the knowledge on how to train effectively. Building your heart to endure is the first step. You can do this by a variety of exersices.
Cycling: (2-3 t/p/w) 0:45min - 3hrs Start out with :45min and work your way up to the 3hr mark. It takes about 5 weeks to reach the 3hr mark
Swimming: (2-3 t/p/w) 0:30min- 1.5hrs If you have trouble read " Total Imersion" expains alot.
Running: (2-3 t/p/w) 0:20 - 1.25hrs I like endurance runs on the weekends somewhere between the 3-6 mile range.
Next you have to build explosive power so you have the speed & strength needed.
Do a sprint workout on the track. (1/t/p/w) Run 400's (6-10) at about 70-80 second pace with a 1.5min rest. Or you can sub this exersize and one above for playing a running sport like soccer.
Strength Training: (3 t/p/w) 1:00hr Monday:Chest, triceps, abs Wednesday: Legs, abs
Friday: Shoulders, Back & Abs
You might want to consider training with a heart rate monitor. Its like an Tach for your body. When your building endurance your going to be in zones 1-2. Sprints/Speed work are in zones 3-5. Keep in mind that when your training its not an all out effort with the exception of sprints. If you feel really tired take a day off. Don't overtrain, this can't be stressed enough.
The key is to have fun, eat healthy and drink plenty of water (5-7L p/d). Heres something helpful too: Don't carb load for a PFT. Studies have shown that carb loading hasn't shown a improvement of performance for endurance events that are less than 1hr. The entire PFT from start to finish usually takes around 30 - 45 minutes with rest in between events. Eat a healthy dinner and a light breakfast.
It seems like alot but if you do this workout you should see a noticable improvement within three weeks. I'm positive that it will put a smile on your face when your in the 18-19's. Plus if you look at the total time p/week that your training its something around the 10hr mark, and thats not bad
I apologize for the long winded explaination but I feel like it wouldn't do any good if all I said was go train longer and run harder. Hope this helps.
R/S,
Merlin