heading to police academy @ 53 yrs old need to run 1.5 miles 14min33sec not in to cardio so this is a problem. I been lifting heavy fat% @ 28%
could use some HELP!! full body? split routines ?? dont want to overtrain

What department in there right mind would even consider taking on a 53 year old recruit(LOL) Good for you big D! Stick with these folks here brother, they will guide you through. As for me my thoughts are as follows you have chosen a difficult path you don't like cardio you say? get real your endurance and your stamina may just save your life friend. Do you have any idea how fast and how far an 18 year old kid can run? Depending on where your at you better think long and hard about your conditioning and your physical capabilities before entering law enforcement. You appear to be looking to just get by. You need to be running a minimum of 3 miles a day 5 days a week and working on 8-10 minute miles within those 3 mile jaunts. You need to be doing chin ups, dips and sit-ups till your arms fall off. A felon does not give a rats ass if you are 53 or 23, know this he/she will not give you a head start,let you catch up or feel sorry for you because you look like there daddy. Crime never takes a holiday so don't you! By the way good luck with all that cadet.

This message has been edited. Last edited by: serpico,

Are you already in cardio shape? If not, this is going to be a daily routine of walking/running 3 to 4 miles until you get your body to adjust, maybe even 2X per day.

Just like not all 53 yr olds can sprint, not all 23 yr olds are in shape. My cousin still runs them down! BigDav just may have a partner with big long and sharp teeth!

Keep the carbs higher, at least 60%.

53??? I have every intention of putting a 20 year old to shame with the shape I plan on being in at the age of 53. Don't let that stop you BigDav. I say go for it! Put one foot in front of the other, set mini goals each day and you'll get there. Me, I find that doing sprinting intervals works well. I do those before I take my Air Force annual Physical Fitness test and just smoke the run. It's only 1.5 miles but I still smoke it.

Light/Moderate/Heavy

I believe I posted a routine for the full body with powerlifting, Dead, Bench, Squat.

Man...I'll have to write that out, again. It's been a few years. It will get you in shape.

I'll look before I repost.