What does your work out consist of? I run over 3 1/2 miles every other day. 

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Mine varies with needs.  My primary needs are for competitions, which are the most physically demanding part of my involvement in the fire service.  For most of the year, I do a mixture of weights and cardio, though I'm incorporating the cardio component into everyday activities, like cycling when I can.  Some running will be needed as well.  The gym/cardio routine takes up approximately 6 months, then 3-4 months with some weights combined with competition (pre-season) training, and during the competition season, the competition training itself is all I need.  It took 18 months to get myself fit enough (from a reasonable base) to be able to handle the load without injury.

While my training isn't tailored for the fireground, it does help to some extent there as well.

I recently followed a program offered from www.FireRescueFitness.com   The website gives a FREE 28-day program and eating guide.  I lost 8 lbs and over 4% bodyfat in just 28 days.  You can get it here, it incorporates core training, functional movements and interval training.  Give it a try.

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