| Author |
Topic: In the Army, and need help with running. Please! |
plord
Member |
 posted Jul-27-2007 10:31 AM
   
Hello. I am struggling to pass the Army Physical Fitness Test because I'm not a very good runner. I would like to start a training schedule so I can pass in September, but I'm not sure how often I should run or what amounts I should run. I'm pretty much at square one with my level of ability.Can anyone help me out with this?
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briantelope
Cool Runner |
posted Jul-27-2007 11:38 AM
September gives you some time. If you're at square one, then start slow and work your way up. First, check this out http://www.coolrunning.com/engine/2/2_3/181.shtml You're running 2 miles (right?), so this should be a good fit... Then post questions. If you start and the schedule seems way to easy, modify it. I'd ask for suggestions here first, though, instead of just running more & faster--you may just end up hurting yourself.
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plord
Member |
posted Jul-27-2007 01:18 PM
I looked at that program, but it would take longer than I have to complete. Plus 5K is longer than 2 miles. And I'm afraid it won't have me running the speed I need to run.
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Lannock
Cool Runner |
posted Jul-27-2007 01:55 PM
Your problem has nothing to do with ability, it has to do with basic fitness. If you cannot currently run 2 miles at an easy pace (jog) then I doubt you'll make it.If you can run 2 miles post how long it takes you and maybe our on-board experts can come up with a plan for you. You don't have time to build an aerobic base so you'll mostly likely have to do 5 runs a weak  :
1. Easy
2. Fartlek (vary your pace along the run)
3. Easy
4. Tempo (at your planned 2 mile pace)
5. Aerobic/long run (preferably starting at 2 miles) and build up from there. The minimum I would say you need to start with is 1 mile each for the first 4 runs and a 2 mile "long" run.
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Caskof43
Cool Runner |
posted Jul-27-2007 02:37 PM
What age group are you in?
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Runner1967
Cool Runner |
posted Jul-27-2007 03:15 PM
Just curious, are you trying to get in or are you actually IN the Army?I think the requirement for running two miles is somewhere around 15:54 (for males in the youngest group), and 21:48 (if you're closer to 40), right? Or just shy of an 8 minute mile if you're young and just shy of 11 if you're 40. This does not seem like an insurmountable goal at all given the time you have.
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hpnotiqa
Cool Runner |
posted Jul-29-2007 09:35 PM
By running 3-4 times a week and between 2 and 3 miles each run, I was able to run the 2 miles for the APFT in 16:03 and I'm a female that has 18:53 to run it in.
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soldiermedic68P
Member |
posted Jul-30-2007 08:09 PM
What exactly is your current level of fitness? To be honest, there are a fair amount of people that arrive at basic incapable of making time fo rthe APFT. But at the very least, you should be able to run two miles and ideally, you won't be more than two minutes over your alotted time. Half the point of basic training is getting you into shape anyhow. But the better shape you are in when you get there, the easier it will be for you. I definitely suggest running at least 3-4 times a week. Usually here, we alternate long runs, fartleks, and 60/120s (60 sec. sprints, 120 sec. jogs). Good luck!
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morefoolyou
Cool Runner |
posted Aug-02-2007 09:54 AM
get out there and do it slapnuts!
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Dark Horse
Cool Runner |
posted Aug-02-2007 09:58 AM
Run 3 times a week, 3 miles each time, even if you have to stop and walk.If you have to stop and walk, walk for as short a time as possible, and then resume running. Dark Horse ------------------
I'm a dark horse, running on a dark race course
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kestrou
Cool Runner |
posted Aug-02-2007 12:44 PM
RUNNING?YOU CALL THAT RUNNING?! RUNNING'S WHEN YOUR FEET MOVE, BOY - AND YOU'RE GOING SO SLOW I DON'T THINK THAT'S HAPPENING! DO I HAVE TO GET OUT OF THIS JEEP AND KICK YOUR ASS ALL THE WAY TO THE TURN-AROUND AND BACK? PICK'EM UP AND PUT'EM DOWN, CUPCAKE - YOUR MOMMA AIN'T HERE TO DO YOUR RUNNING FOR YOU!!! Just trying to "set the mood" for you. kestrou
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bruiserdaloser
Member |
posted Aug-02-2007 09:06 PM
I also need help I am running my 2 miles in about 16 minutes, but I want to be on the safe side and KNOW that I will pass everytime how do I get my 2 mile time down.. Also should I only be running every other day to help recover, aka running 4 days a week, and right now I am running about 8 minute miles and can only do that for 2, If i try to run 3 then I would probably need 9 mins a mile, and that would slow my 2 mile down so how should I be training for this? Right now all i've been doing is just running the 2 miles in my desired pace, but it is difficult I want it to get easier than this.
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morefoolyou
Cool Runner |
posted Aug-03-2007 07:30 AM
besides kestrou yelling at you,
interval training and long runs of about 3 miles at a pace just slower than goal (8min/mile for 18 yos) will greatly improve run scores.intervals are runs where you have a warm up period (70% effort - 60% is jogging & 99.9% is full-out sprint); then will go for a period of all out 99.9% (for example 1 lap or 1 minute)followed by a rest period (60%). in the begining, your work /rest will be 1:2, then 1:1 then 2:1 and if things progress will 3:1. this is a long ongoing process much like weight lifting where improvements can always be made, either faster laps or more reps.
as i tell struggling soldiers - you will get out of this, what you put into it.
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dg12
Cool Runner |
posted Aug-03-2007 07:37 AM
Army is a walk in the park, you can do ti.
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