coffeeking - Member
IIRC the US marines intake system has a decent fitness regime to work to, starting at something like 2 miles twice a week, building up to something like 9 miles per night lol. After about 3 weeks you start getting shin pains. Or i did.
Get good shoes from a good shoe shop... Crap shoes/badly fitttings shoes = shin splints.
Use time and distance to gauge improvements in performance. Run your 4 miles, set a benchmark time and work it down. I don't know how fit you are, you could be doing the 6min miles referred to above, if so, stop trolling on here you fit bugger
Assuming you're not doing that, work your times down to about 7:30/8:00min miles then up your distance by mile increments. Work back to 7:30's and repeat until you're doing 7 or 8 miles at 7:30 pace.
Do this four times a week plus your bike training and riding and you'll be a fit fu...errrr chap.