[quote]Devil Dog Autry wrote:
I fucking agree. My running sucks and I do need to stop being a dirt bag and do it.
The minimum and maximum requirements on my runs are
1.5 mile in under 13:30 for IST - I’m at 11:02
3 mile in 18min for perfect, under 28min to pass
880yd run in 2:45 for perfect, under 3:48 to pass
(Projected CFT scores) - Have not tested this
[/quote]
These times are easily doable and you are within reach. You’re at the slow end of the scale though, if I’m going to be honest, BUT, this is the best and easiest time to cut time down. When you’re runs are faster, you’ll find that it’s harder to cut time too, almost to the point of no progress.
If I was you, I’d try something like this;
Monday - 1.5 mile run FAST. You’re at 11:02, which can be kerushed if you pump up in the intensity. These 1.5 miles should leave you gagging at the end of them. Make sure you’ve got a watch on when you’re training, because you need to be running fast most of the way, and then sprinting the rest.
The last half mile needs to be fast. When I’m boosting my CV, I always use short runs, with high speed to boost it, I’ve found it is single most effective method. Your lungs need to be begging you to stop in this run, and I mean begging.
Tuesday - 3 mile run Interval. And let me tell you something, interval is not, sprint, walk, sprint, jog, sprint walk. How can this possibly work, if you’re lungs can recover super easy when you walk and jog?
You should work out a constant running speed that you need that will bring you in say, 24:00 (Slow mate, needs to be faster!), and you NEVER go below that speed. So then, you sprint, and when you go slower, you don’t revert to anything less than a running. Yes, it is painful, and don’t let your sprints suffer because of it, you’re the one meant to be suffering. Commitment.
Wednesday - Anything low intensity, or a rest from running.
Thursday and Friday are the same as Monday and Tuesday. Over time, you can crank up the 1.5 mile to say, 2 miles, but the idea is that this exercise is short, short, but highly intensive. You can crank up the 3 mile run a mile, or two miles at a time, but stick to the same principles, always.
I wouldn’t bother increasing the distances until you’re getting 9:30 on the 1.5 miles, and 21:00 on the 3 miles.
You also need to make sure you’re timing each of your runs, and write it down in a dairy. This way you can see clearly in front of you your progress, or lack of it. It sounds like hassle, but you’re clearly committed, so just get in done, and reap the rewards.
I actually swear by this training, because when I start doing it, my times cut down drastically.
Don’t neglect your other training. If I was you, I wouldn’t worry about being exact with press ups and that stuff.
Make sure you getting a minimum and proper workout, yes, but when you’re waiting for the kettle to boil or the TV ads are on, you should be doing press ups. You’ll look like a twat, but that’s the price we pay.
This is expected within the military, but I doubt you’ll ever have an issue with this. Once people have a solid level of fitness, it never seems to go completely.
Precisely mate. That’s the first thing that sprung to mind when I was reading this, was that you’re running times were mostly absent, and the ones you posted, in my opinion, where sub par for infantry.
I thought you was going to say you wanted to be something else, other than infantry, which is fine, but when you said that, I immediately became alarmed!
Deal mate. Anyway, try fit in what I’ve said into your training, for a week, maybe two, and if you’re not don’t keep doing it.
Edit:
Also, the body fat issue. I’ve seen guys with beer guts run 30 miles comfortably with full combat gear, and I’ve seen beer guts excel at other running sports too.