Hello
@Ryan R
@bluejeff gave you excellent content here.
Do you consider Shawn as a challenge (and then something you work towards) or as something you want to do "day in day out" (in this case, you do not "max out") ?
First, I'll start with the easiest part: push ups and squats:
As mentioned by
@bluejeff , GTG is probably the best thing to do. For this to be effective: do your max (A), divide it by 2 (B). Do as much sets as you want of B during the day. You stop when your form is not perfect anymore. You can do this up to 5-6 days a weeks.
Another option which also use GTG is performing one arm push ups. It will naturally transfer to muscle endurance (what you need for this event), but you'll gain strength in the meanwhile. This is the option I would chose.
Now, some maths:
Assuming you can do 8 minute / miles, it will be a 40 minutes run. Therefore, it will be 8 sets to perform, for both push ups and squats. 8 x 50 = 400. As
@bluejeff said, 500 is a good goal because you'll accumulate fatigue during the event.
Second, the running portion:
Usually, as far as running goes, at least for small distance, one can increase the distance by roughly 5% per week. As always, technique is paramount, so first, I'd work on that.
There are several way to train for this.
Here are the two options I'd consider:
1. I'd do 2-3 miles 3-4 times a week, at easy pace (nasal breathing). 1 per week, do "speed work" (800 or 400m interval).
2. 3x sessions a week:
session a: long easy run (4-5 miles, nasal breathing)
session b: tempo run (400 or 800m interval or 8 x (30" @80% then 30" easy)
session c: sprint interval: 10 x 25m or 10 x 50. You stop when power output decrease.
[optional: session d: moderately long run: 2-3 miles, nasal breathing, easy pace)
Wrapping it up:
GTG is not very demanding. You can almost do it day in day out. For running, it will be 2-4 sessions per week.
Once you are comfortable with running 5 miles in let say 45 minutes, start adding 1 set of push ups and squats every 10 minutes. When comfortable doing so, every 7 minutes or so. Working on this kind of moves durining running makes running again hard because it "breaks" the pace.
It will be more focus on endurance than strength, especially if you do GTG with the first option.
Also, work on some pulling exercise, such as rowing or pull ups to balance the push ups.
Kind regards,
Pet'