Hello all!

I have been having problems with my general fitness. I turn 15 in a few months time, am about 60 kg, am about 165 cm and have my BMI in the good range. The problem is, I am very bad in running-based sports and would like to improve this.

I never really ran when I was younger due to the annoyance of flatfootedness and pronations which I only recently discovered and am correcting it but I can only ever achieve a 34-40 in the bleep test and when I do sprinting races, I always come last. Furthermore, in sprints such as 50m or 100m, I seem to tire out after merely 20m, which I do not really know why.

I do not really have access to a park or track of some sort but I do however have access to a gym. I was wondering if someone could help plot a routine for me to help improve this apparent slowness and quick fatigue and point out what areas I seem to be weak in.

For now, I do light weightlifting on alternate days and 20-25 minutes of jogging/brisk walking on the treadmill as my schedule is rather tight, so the routine would have to be something that I could do in short 30-50 minute periods. I also play badminton for 2 hours weekly.

Thank you!

edit: after browsing around for some time I'd think you guys would want some info on my diet:

breakfast: soy milk (im lactose intolerant) and a sandwich with a random jam depending on what my mom has at home or nothing in the morning.

Snack: a sausage roll

lunch: usually a bowl of rice with some meat (usually chicken) and vegetables

Snack: another random sandwich

dinner: same with lunch + clear (not creamy) soup (meat is more varied than chicken )

Your diet needs a lot of revamping-not enough fruits, vegetables, protein, fiber, and the wrong kinds of fat

Go to TESTOSTERONE NATION | The World's Fastest Growing Nation of Bodybuilding and Strength Training Enthusiasts and search for the article "The Running Man".

if, in fact, a 14 year old is going to listen to us, long term....

ohh I do eat fruits everyday, its just I eat them at random times in the day.

Its either fixing this or getting a crappy PE grade for the rest of my life that's not gonna help my reports... besides failing every sports day in complete embarassment

i don't think we can help you with that.

what cant we help him with?

luckily for you my friend. I have compiled a list of routines for you to use.

I warn you though, with the wrong diet, and the wrong form, routine will mean next to nothing. Don't hurt yourself, do some research. I have provided important links at the bottom of the post I am about to link you to.

http://training.fitness.com/weight-t...tml#post304151

and note: I was 15 when i started listening to you guys long-term. It's taken me farther than I've ever imagined. THen again, I've always been a pretty studious kind of person, and valued research/knowledge of those who know alot.

btw. you are a beginner weight lifter. do not think about doing any intermediate or advanced programs should you so hcoose to go to my link (you would be doing urself a favor in my opinion)