My best 5k time so far is 27:02 - this was running by myself.
I have until the start of April to get that time down to 23:00
I have no idea what my 1 mile pace is as I could care less what my 1 mile pace is, all that matters to me is the end result. I keep a pretty steady pace though so I’d imagine its slightly higher than 9 the first mile, at 9 the second mile, and slightly lower the third mile. It would make sense to me.
Any suggestions on how I can shave those 4 minutes off my time by April? Should I just focus on running the 5k x 3 days a week? Should I do 5k x 3 and sprints x 1? should I do 5k x 3 and 10k x 1? What would you all suggest? Its very important that I do this so for the moment lifting will take a back burner as needed to reach this goal.
What is your mileage base like, as well as prior running experience?
You have a couple of roads to take.
You could consider doing basic heart-rate training. I have done this, and seen success with it. Enough so that I’ll be getting back into it. I won’t explain the process in detail here, you can research the steps easily. You’ll basically spend some time running at a target heart rate for increasing times. It’s boring, but quite effective.
U.S. Marine Corps Officer Candidate School, I thought and was told I had until June when it turns out to be eligible for the June group I need to be ready by April. I don’t have any watch with heart monitor. I do know my resting heart beat rate when taken if not sick is usually between 47 and 54.
I can already do the 20 pull-ups (always get somewhere between 18 & 20 already) and the 100 crunches (always get the full 100). Its just this 3 mile (~5k) run that I need to improve on.
I have almost no running experience. I feel it most from the lactic acid in my obliques and a little bit of shortness of breath for about the last mile. My head also felt a little faint when I finished the run. The lactic acid I just do my best to ignore and remember the articles I’ve read on here about lactic acid actually being beneficial just uncomfortable.
Well first off you might get better input by posting this question on a running forum.
However I would definitely second the heart rate training. If you can get a monitor and test your max HR you can find alot of programs geared toward dropping 5k time employing HR zones.
Whether or not you decide to do that, definitely research tempo running. Employing tempo runs is a great way to increase your lactate threshold.
I checked a few running forums but none seemed very active. Do you know of one that has regular activity and a good chance of a response either today or tomorrow?
BeginnerTriathlete.com
Even though you aren’t looking for triathlon training advice, when I used to frequent that site there were all kinds of threads about running. They also have a very comprehensive forum search function.
Well first, to be an above average runner you have to start doing it more than 3x a week. 4-5x a week would be preferable.
If it was me, I would do it like this:
One sprint/interval session a week… for example: 4x800m followed by 4x40m, 6x400 followed by 5x50m, 8x200m followed by 5x50m, 10x100m followed by 5x50m (you could periodize this week by week, i.e. go in the order that I listed the sessions).
One or two 5k session(s) a week for time, try to get faster each time (remember that 5k is just over 3 miles, so make sure you are not short-changing yourself).
Two sessions a week of 4-6 miles for time.
This above would be 4-5x running a week.
Optional - Swimming. Just for extra cardio, and giving your joints a break.
I would limit lifting to 2-3x a week, so either Upper/Lower, or Upper/Lower/Upper. It all depends on how you feel. Push-ups/abs should be done on all days, however, regardless if it’s a lower day. Be sure it include dips and pull-ups because that’s what you’ll be doing in OCS. Also, it would be wise to cut out weights 2 weeks before your report date, so you can focus on just bodyweight stuff and running.
Thanks I looked into the websites and tempo running. Sounds like the biggest thing I found was that I need to run at my desired pace for as long and as hard as I can even if for now it means not the full 3 miles. And it sounds like I need to run over the 3 mile mark as well.
Monday/Wednesday/Friday I’m supposed to try and attend a group training of PT at 6:30am
Sounds like I either need to run in addition to that in the evening and/or 1 more day of the week.
Perhaps to start:
PT Monday
1mi at pace Tuesday
PT Wednesday + Sprints Wed Night
1mi at pace Thursday
PT Friday
Extra long run with 1.25 mile jog, 1.25 mile at pace, 1.25 mile jog, 1.25 miles at pace sprinting to finish if needed
Would this be too much running assuming I’m running 3 miles at each of the PT sessions?
With three months to go, I’d recommend backing off on the speedwork, maybe entirely, for the first month. Build up base mileage. It sounds as if you’re struggling to even finish three miles running. Fix your ability to complete the distance first, then add speedwork. If you feel that you need to include it, try for three one mile repeats at pace once per week. The rest of your runs, I’d recommend staying a a more comfortable pace so you can get to know your gait and build an endurance base.
Also, I would recommend foam rolling your IT band and strengthening your glute medius. The last thing you want is some ITBS from all the running nagging at you.
Well I just got back from the gym. I ran on treadmill due to the abnormally cold weather Florida has been having since there’s no reason to get sick if I can avoid it. Although I did bike yesterday in even colder weather.
I did 1 mile at 7:20 which is my goal pace
Then I walked a quarter mile
Ran 1/4 mile at 6:30 pace
Walked 1/4
Ran 1/4 mile at 6:30 pace
Then I did pull-ups, sit-ups, dips, weighted ab bendovers (dont know correct name), front squats, and hanging leg raises
I felt at the end of the first mile at 7:20 that I could keep going. I think I got a better stride going today and I think being a cooler climate that my body was more use to helped a lot.
I think they have foam at the gym so I’ll give that a try. I think I have fairly strong legs to begin with all around from years of martial arts, they’re not huge but I can do things like L-Seats, Full Splits, Full Straddles, and 1-Legged Squats. If I did want to strengthen it even more to make sure I have the right muscle I imagine standing straight up and raising my leg sideways is the muscle you are suggesting to work? I know my gym also has one of those ankle attachments for the cable station so I could always incorporate it in.
That is really weird to have a resting heart rate that low and have that kind of 5k time. But on the other hand I can also relate, im usually in pretty good shape, hr wise endurance wise etc but just cannot run a super fast 5k.
In order to be good at running, in this case the 5k, your focus should be running. Just like if you want a big squat it doesnt matter how good ur leg press, leg extension, or leg curl is u should be squatting…Moreover, for someone with very little running experience just going out and running will improve it.
But remember the 5k is a very aerobic activity and running a 5k everyday will do very little for u in the event. Runs per day should be over distance, atleast 6 miles.
Also, trying to set a personal best everyday in the target distance will lead to overtraining. My main point is get good at running distances over 5k. Also if u feel u have to use a treadmill incline the machine to 2 degrees. This makes the pace ur running on the treadmill more equivalent to street running.
^^That’s impressive curnzy!! I was about to say to the OP, last year I ran 24:09 5k at 196 lbs and a 390 squat at the time being. The race timers said it was a 7:47 mile pace, so 23:21 for the 3mi time. I never ran over 3.2 miles in training but had a route laden with very steep hills I can’t really do sprints that much since I fu**** up my CNS previously. Down there in O-town, it’s pretty flat, track 100’s, 400’s and 800’s would also be a great addition if you feel it necessary. As someone posted above, do some swimming to get ready for the SERE portion of camp, I do it twice/week and run on other days.
Just ran into my buddy 2 days ago that was in Iraq with the Marines b4 college, now he graduated and was back in town briefly, he only complains about the asphalt running he had to do since it wore out his knees. He told me to run treadmills and grass though asphalt should be trained occasionally to get you ready for it. He’s deploying to Hawaii currently, rough* shit.
Another USMC friend of mine posted this gem on my FB wall the other day. I suggest reading the site entirely. He also told me to run in boots on asphalt to get used to OCS runs (not the timed one though). http://www.texasmarineofficer.com/Physical_Fitness.html
sunday- 12-15km (this week i did 18)
monday- ruck march 85lbs 10km
tuesday- 8x200m sprints,(for me i do 30-34sec) with 2-3km jog cooldown
wednesday- pool- swim laps, tread with brick, swim more laps
thursday- 7x400m (about 1:15 per 400), 2-3 km cooldown
friday- 10km trail run with hills.
saturday- rest
if you just startin out or new to running,that will be way to much volume. but i do recommend the 400M repeats. i add 1 more per week. stopping at 10. then increasing speed hopefully.
200m are god but its not long enough to teach you your pace. 400’s i find are more useful. and the 10k hill run is good to because it is building your endurance.
That’s all I did. Went into OCS with a 300 pft. Running three miles in 18 minutes is not like world-class-athlete ability, it’s like, decent high-school athlete.
Don’t run too much. You’ll wear yourself out. That’l why I like the elliptical: low impact.
OCS is REALLY REALLY REALLY EASY from a PT perspective. If you cry when you get yelled at, it’s not for you. And you’ll come out in worse shape then when you went in, because their dietary staples are white rice and white bread.
I did buy some bates lights before I went to break in, and did circuits (deadlift, pull-ups, biceps) with a 60 pound pack on, running a 1/2 mile up/down a hill each circuit. It was fun, and “conditioned” me, but was total overkill for OCS.
I can’t really do sprints that much since I fu**** up my CNS previously. Down there in O-town, it’s pretty flat, track 100’s, 400’s and 800’s would also be a great addition if you feel it necessary. As someone posted above, do some swimming to get ready for the SERE portion of camp, I do it twice/week and run on other days.