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".

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

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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.

__________________
“If you want a beautiful body, you have to work for it” Cory Everson
"Just push with it. But don't lose the form" Karen Voight
"Losing fat and gaining muscle is the best thing you can do for yourself" Kari Anderson
"Life is more fun when you’re active and fit!" College Video

what cant we help him with?

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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)