can someone give me a guideline?

flyboy

flyboy

10-Year Member
5-Year Member
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Nov 18, 2007
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hey everyone, i really need to start a running program so i can get in good shape. i was wondering, what is a good benchmark to aim for? you know, being able to run 3 miles in 18 minutes or some tangible goal like that. Please keep in mind that i live at zero elevation, and i am trying to get in good enough shape for the 7000+ elevation i will be experiencing at the academy.
 
flyboy,

There are several pages on physical conditioning included in your packet (that's hopefully on its way). It includes good tips and a workout schedule. For example, they give an 8-week running guideline that recommends running 1 mile in 8 min., 4 times per week the first week and increasing to 4 miles in 32 min., 5 times per week by the 8th week (this is the men's goal. The women's goal is different.)

Also, another important recommendation they give is:

"Try to develop a sleeping habit of going to bed early and rising early. During BCT, lights out is 9:30pm and reveille is 4:30am"....YIKES!!!

I hope your packet arrives soon. I admire all your ambition!! :thumb:
 
thank you very much! the two biggest things i am concerned with right now are getting in proper shape and becoming academically prepared- that is, i plan to validate some classes so i have more time for aviation stuff in my upper-class years. my goal right now is to get a good study schedule and fitness program going.
 
6 months before BCT I ran with a friend (at WP now) everything morning at 5:30 or so. We worked up from one mile in 8 minutes to 3 miles at 22 minutes (with a one mile time of 6:58 by that time). While I slacked off in summer, that endurance I had built would probably have been sufficient for BCT. You won't run real far in BCT and you'll go as slow as the slowest person in the formation. IMO, you should be training to get in shape for AFT speeds (9:00 min 1.5 miles would serve you VERY well).
 
hornetguy said:
6 months before BCT I ran with a friend (at WP now) everything morning at 5:30 or so. We worked up from one mile in 8 minutes to 3 miles at 22 minutes (with a one mile time of 6:58 by that time). While I slacked off in summer, that endurance I had built would probably have been sufficient for BCT. You won't run real far in BCT and you'll go as slow as the slowest person in the formation. IMO, you should be training to get in shape for AFT speeds (9:00 min 1.5 miles would serve you VERY well).
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doing well on the AFT will help you say? could you elaborate?
 
Your physical average here includes the AFT, BCT running does not. Being able to run the AFT is important to your cadet career. Honestly, BCT running is not that bad. It's a slow jog in a formation.
 
i am mainly concerned with being able to cope with the elevation. and though the BCT running might not be too bad, i know there are a lot of competitions and courses that i should be prepared for. but whatever the case, i will definitely strive for success in the AFT- i'm assuming it will help me in my future aviation endeavors (soaring, jumping :)
 
If you can run 3 miles in less than 20 minutes, you will have no problems! Less than 24 minutes and I think you're ok. ;) I survived, surely anyone can then.
 
hornetguy said:
Your physical average here includes the AFT, BCT running does not. Being able to run the AFT is important to your cadet career. Honestly, BCT running is not that bad. It's a slow jog in a formation.
Click to expand...

I can totally see several reasons why having a good time for the AFT run would be helpful, but could you elaborate more on what direct results come from having a good AFT score? Thanks.
 
Your rank is based on your OPA (overall performance average) which is:
55% GPA
35% MPA (military average)
10% PEA (physical average)

PEA is:
50% PFT
35% PE classes
15% AFT

Therefore, the AFT contributes to your OPA and rank at the academy. Honestly, ya, it will affect it by all of .02 points, but it adds in. Probably a better reason: if you score 450 points or better, it validates your next AFT. So, you can take only 4 graded AFTs if you have the right time (under 9 min I believe).
 
Cool. It's helpful to see how it all breaks down and factors in. That's a good goal to aim for, validating an extra AFT :shake: Thanks for the info.
 
Before I came to USAFA, I ran about 5miles 3 times a week. That was decent preparation, but nothing extraordinarily good. Alternate between distance runs (3-5mi) and faster runs (1-1.5mi)...and throw in a few sprints if you are not good at sprinting (the 600m on the PFT is a real pain if you are not good at it).
 
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