Im so happy that this works for you, stay hard 
This is not super fast. Just drop your leg volume for a few weeks and focus 75% jogging/25% sprints. I’d bet if you did this 3-4 times per week for a few weeks you will hit your target.
Any size you lose will likely be glycogen and will come back within two weeks of resuming your normal routine.
You could even do a few jogs during the week and pick a day on the weekend and hit the track.
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You said you love it and expressed fear of not being able to train how you want. I didn’t question how hard you work, or even imply that weights aren’t also great for pushing you outside of your comfort zone. Only that sometimes the things you don’t want to do is where growth happens (just like it does with resistance training), to hopefully inspire you to suck it up and do the cardio despite not liking it. And then I wished you good luck.
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Running 1000m in 4:20 is fast, but not ridiculously so. You’re young, in shape, and willing to spend a lot of time (did I understand you are working out 3 hours a day now) and effort on training and nutrition. Achieving this running goal will probably only take a few weeks or at most a month if you commit to training for it as your only physical goal for this period of time.
You’re not going to shrivel up and waste away in a month, particularly if you keep your nutrition and supplementation on point. Just bite the bullet and pass the test. The effect to your long term progress will be minimal and might even be net positive if it improves your work capacity.
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I would check out 5/3/1 forever by Jim Wendler. I think he even has a setup for people in law enforcement careers. Never tried it and never worked in law enforcement (just to be 100% transparent) but it looked like a good set up.
In terms of your workout schedule that seems like a lot of volume for legs and not much for upper body- did you come up with this yourself or from a website or book?
I haven’t seen a lot of templates with 3 legs days other than maybe Olympic lifting or some type of high frequency set up - I’ve seen a lot that are 2 lower body days with a squat or quad dominant day and deadlift or hip/hamstring dominant day
What country are you in? I know some people here like @marine77 have been in LE and could offer insider advice.
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For reference, the pace she needs to run equates to a 7 min mile for those wondering.
I don’t believe this requirement should negatively impact all your gains. I would contend that the extra work on conditioning could actually improve the overall quality of your workouts. That being said, there’s definitely some room to cut out some volume and stick to the key foundation movements for the time being. I made some suggested modifications on a few exercises above and crossed a few things out. I think you need to put the smaller movements on hold, especially calves. Calves will get hit alot from running and will need to be kept fresh to avoid injury or overuse.
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Yes. Cardio killing gains is one of many bullshit, or at least misapplied, beliefs. At least for the average person wanting to look like they lift.
NFL linemen are basically walruses and they do cardiovascular training pretty extensively. Pick any athlete really.
Weight training is much broader than bodybuilding and strength sports. Google some athletic programs, pick one you like best and go for it.
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Without knowing how your ‘endurance’ will be tested, it’s difficult to give you any meaningful advice tbf.
Thank you!
It isn’t suler fast but they actually made me find the rythme and try it and i tell you almost at the end of the one lap i was about to stop.
Imagine having to do it for 3,5 laps which is equal to the 1,000km distance they want.
Do you think that three times a week will do the job? Do you have any supps to recommend me for enhancing the run part?
Are electrolytes good or they do nothing?
Maybe as a plus to the sups im using?
Thanks!
What troubles me is that the tests may take place like in a lot of months from now and say that in some time i hit the goal, will i be able to go back to my routine,remain loyal to run also and maintain the results?
Because this may require a lot of time.
From what you’ve read do you have any suggestions on how to program my gym and run days? For example the upper days dont have any serious impact to running. I can maintain them to two days. And then comes the other and most fav part the leg days. Do you think that i have to do only one or i can do two, so as to be ok with the run part?
I know im asking a lot of questions that are mostly based on my personal feedbacks but im interested on what you would suggest.
How far from the test are you? Once you get some sprint work under your belt it will get easier pretty quick.
Walk two laps and then sprint a lap. Bump it up to walking one sprinting one. Them walking two-three and sprinitng 1.5 or two.
No supps really unless you want grey area stuff.
Def keep electrolytes up.
What supps are you currently using?
Def increase carbs on sprint days as.
Can you post a pic so we can see your buid?
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I will order everything you suggest or download. Thank you! This is so important, because i like reading a lot and now im trying to be a little more tough when it comes to my mentality.
So for the program first here is the upper days
Tuesday back
Some warm up at the assistance pull up machine to feel the back
Lat pull down
close grip lat pull down
another machine i like that is lat pull down but is for another ankle
Barbell rows
Db rows with one hand at a time
And then a machine that hits mid back
Which also i do some one hand sets too
Then i do two exercises for chest
Smith machine incline press
Another machine for chest
Then i do some little sets for biceps triceps and forearms and im going home.
Thursday shoulders
I warm up with a band the victory raise that ive seen on tnation
Db shoulder press
lateral raises at cable
Some incline lateral raises sitted
Two rope exercises for the front delt
Face pulls
Military sitted press
Another one that i dont know the english name
And then i repeat the chest,arms,forearms that i wrote you.
I did this program and i know it has many disadvantages,leave a lot in the tank maybe, but i like it. The saddest part is that when i do less i see more progress usually at the lower body which is my primary concern it is formed with two quad and one for hamstring days but the main target is glutes which is literally like the first part gets affected when ill neglect it or eat some less.I use also bands and blood flow restriction for my lower days in one or two exercises in mostly the leg extension.
So you think that i can do two leg days for now?
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Im in a european country and every advice would be so much welcome, thank you in advance!! I will be glad!!
Since we’re built to run extremely efficiently, the only thing you need to recover from distance running is a small amount of water and replacement levels of electrolytes- sodium & potassium, and possibly a small amount of carbohydrate.
You can recover from miles of cardio with literally a glass of water and a bag of potato chips.
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Thank you for taking the time and suggest these alternatives, i will try with these,but because im thinking of doing just two leg days for now how would you form this program, instead of the three to two leg days
What surprised me a little is that you crossed out also the adductors, i use the machine, so wouldnt they be mandatory for running too?
Thanks!
I have some suggestions here that i will try and hope that they will
work!
I need to run 1,000km(500m+500m) under 4’20". In laps. Then it is a sprint( i think i can manage that if i will repair my groin because the last time i run idiot me gave much and pulled it). Then it has a jump, to jump an obstacle,i jumped this tried it, then another jump i havent tried it yet, then throw a 7kg sphere it was very easy for me, and the only part that i love in this whole testing thing.
I like the potato chips part a lot.
So now with the protein,creatine i will buy some electrolytes, but should i add some other supps too like l glutamine,carnitine?