I'm currently putting on weight and doing a 5 day weight training program.

However, I want to join the army in 6 months and need to start running (it's a requirement)

So how do I go about including running (sprint and long distance) into my workout routine and what's the best way to do it without burning muscle (or, well too much fat)

I currently do all my workouts at night (at home). Would a run be best after this, in the morning, what do i eat before and after etc?

This is what I currently do:

Sunday – Bicep / Chest / Forearms
Monday – Abs / Boxing Cardio
Tuesday - OFF
Wednesday - Boxing Cardio
Thursday – Triceps / Shoulders / Forearms
Friday – Legs / Back / Trapezius
Saturday – OFF


And this is what I have to be able to do in 6 months time:

45 minutes two times this week, plus
3.2 kms in 13.5 minutes once, and
2.4 kms in 11 minutes twice

Any help would be appreciated.

I'd suggest not running on your training days first of all. And make sure you're consuming carbohydrate-containing drinks throughout your running so that you have plenty of energy to rely on.

seconded.

So run on Tuesday and Saturday? It's ok to have no days off?

And best time to run? Eat before/after?

Well ideally you'll have some break days, but it should be okay. For added cardio you could also try circuiting your weight training sessions.

I was thinking, maybe I could just run every 2nd or third day, so that it would go like this

SUN - Run
MON
TUE - Run
WED
THUR - Run
FRI
SAT - Run
SUN
MON - Run
TUE
WED - Run
THUR
FRI - Run
SAT
SUN - Run

Etc

That way some weeks I'll get my days off, and others I won't. It also mixes it up with my weight training. Would that work? And I'd mix up what kind of running I'd do, eg Long distance, sprint etc.

cool!!i have a diet too

I like this idea better than "not running on training days"... try something like:

Run 400m
25 squats
Run 800m
25 pushups
Run 1200m
25 situps
Run 1600m
25 pullups

It's a 2.5 mile run - plus a bunch of muscle "retaining" exercises added in. Also, like what was said above - eat carbs before to fuel your body so you don't burn up muscle.

Hmmm. My input is this. When you join the Army you'll be running almost everyday. I know that cardiovascular builds faster than muscle but do you think it might be valuable to workout in the parameters of your expected lifestyle? I don't know what precisely you want to acheive but the Army training and daily PT constitutes a good bit of cross training style exercises. Lots of running, and field exercises that need endurance and strength. Not sure what your division you'll be in but it could serve you well to be prepared in that way.

Stadiums with 60 lb packs, jogging a couple of miles with a sandbag, taking the tire from a Humvee and turning it over and over as fast as you can. Drills. Good luck to you and also thank you for being so brave and selfless and protecting our country.