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Could someone give me a good, long-term running workout to get ready for the running at USNA?
USNA Running workout
- Thread starter navalacademy12
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Not this year right?
- Joined
- Feb 18, 2009
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no just in general what would be good for me
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Stew Smith
http://www.stewsmithptclub.com/6weekrunningplan.pdf
This guy knows what he's talking about. Great program.
http://www.stewsmithptclub.com/6weekrunningplan.pdf
This guy knows what he's talking about. Great program.
- Joined
- Jun 21, 2009
- Messages
- 173
join the cross country team and the track team
in all seriousness it's difficult to say. there are a lot of formation runs which means you're as fast as your slowest runner. so, depending on your height you will either be in the front (for the tall folks) or in the back w/ the sand blowers (short folks). If you fall in the middle or the back then it really is takes a toll on the shins b/c you cannot keep a constant gate, you have a lovely accordion affect (you go from sprinting to jogging, to tripping on the person in front of you or getting tripped up by the person behind you). On top of all the running you are marching everywhere at super human walking pace, this too is also hard on the shins/legs (especially for the shorter folks).
so as you do your running plans I suggest including sprints, jogging, medium pace and all that into your running plan. Just think you will be running, marching, sprinting, aka moving quickly to get to places quickly for 6wks straight NON STOP - when you hit the rack your body will be tired
in all seriousness it's difficult to say. there are a lot of formation runs which means you're as fast as your slowest runner. so, depending on your height you will either be in the front (for the tall folks) or in the back w/ the sand blowers (short folks). If you fall in the middle or the back then it really is takes a toll on the shins b/c you cannot keep a constant gate, you have a lovely accordion affect (you go from sprinting to jogging, to tripping on the person in front of you or getting tripped up by the person behind you). On top of all the running you are marching everywhere at super human walking pace, this too is also hard on the shins/legs (especially for the shorter folks).
so as you do your running plans I suggest including sprints, jogging, medium pace and all that into your running plan. Just think you will be running, marching, sprinting, aka moving quickly to get to places quickly for 6wks straight NON STOP - when you hit the rack your body will be tired
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Don't give up something else to join track or cross-country because the running is not that intensive, The longest run you will do is 6 miles or so.
I do agree with USNA'02 though, make sure you do at least some sprint and interval workouts. Being able to run 10 miles at a 12 min pace doesn't really do you any good. Try to keep even your longer runs near PRT pace: 7 min (males) <8 min (females?)
I do agree with USNA'02 though, make sure you do at least some sprint and interval workouts. Being able to run 10 miles at a 12 min pace doesn't really do you any good. Try to keep even your longer runs near PRT pace: 7 min (males) <8 min (females?)