Hello Paleohackers. Sorry for the long question. First I need to give some background on me:
I am currently deployed to Afghanistan with the Army. Prior to deployment I was at my heaviest weight ever, 6'4, 294 and probably a little less than 30% BF. Since deploying in May I've lost 40 pounds, mostly due to watching my diet closely and reducing inflammation, eliminating sugar and starch intake, and increasing quality sleep time. I now weigh 255 and have about 20% BF. Mark Sisson and the Primal Blueprint got me going and Paleohacks.com has kept me going.
My diet is pretty zoned in. I eat two meals a day, lunch and dinner. They mainly consist of cucumbers, carrots, meat (tuna, chicken, or red meat), and large amounts of Olive Oil. I supplement this with large quantities of fish oil, coconut oil, and sesamin oil extract as its hard to find good fats in the chow hall. I also supplement with Zinc, Magnesium, Potassium, Vitamin D (4000 ius), and a multivitamin.
My workout is where I'm having some issues.
I've been doing a cross between the Primal Blueprint's lift heavy things routine, and workouts in Mark Lauren's "You Are Your Own Gym". I generally do full body bodyweight routines 3 times a week, walk every night for 30 mins to and hour, and do sprints once a week. This has been working well for me. My energy levels are through the roof and I'm losing weight.
So what is the problem?
I have an Army Physical Training test in February where I have to run two miles in 17:42. Last I checked I ran one mile in 8:45 and I was dead tired after that. That will not cut it and I'm not about to fail this test. Right now my plan is run for longer distances maybe twice a week, gradually increasing the distance while keeping a fast pace.
Maybe something like this: Sun: Sprints Mon: Rest, Walk Tue: Bodyweight Workout, Walk Wed: Longer Run Thu: Bodyweight Workout, Walk Fri: Longer Run Sat: Bodyweight Workout, Walk
My concern is that I will wear my body out and overtrain and/or not being able to increase the speed fast enough.
Any advice or hacks on how to integrate fast two mile runs into my fairly primal routine? Thank you very much.