Running Advice

AmericanFKP12

AmericanFKP12

Member
Joined
Jan 10, 2020
Messages
108
Hi all,

I am a current junior hoping to continue a family legacy at West Point and in light of the long quarantine and transition to online schooling I have been spending much of my time preparing for the CFA. I am confident in my ability to do push-ups, pull-ups, etc. but I've recognized that I need some advice on the one-mile run. I am around 6'1" 190 pounds and start for my football team as well as run track in the spring but I am a sprinter and the max event I run is the 400m. I guess distance running and working to improve my distance ability for the mile is somewhat foreign to me as I can tell my body is not use to it. I am asking for any insight or advice on how to get into distance running and improve my mile time. I ran a 7:03 at what felt like 80-85% last week and have been trying to run 4-6 miles Monday, Wednesday, Friday. I've gotten terrible calluses on my toes as well from what I am assuming is my running shoe being too small-I'd like to move away from the "good looking" shoes and ask if anyone has advice on quality good running shoes also. Any information is greatly appreciated!
 
If your local running shoe store is open, go and get a stride and foot analysis, get expertly fitted for shoes that suit your foot shape, foot strike pattern, stride, expected mileage and type of running. Brands and models vary. I have never found Nike comfortable because I have high arches, but New Balance and Asics are my best fits. There will be a brand and model that suits you. If the shoe works for you, buy another pair and alternate.

Use Body Glide between toes to reduce friction. Wear quality athletic socks designed for running. Take care of your feet!

Consult a track coach for a good routine to build speed at the longer distance.

Research Stew Smith’s CFA workouts. He’s a USNA grad, former Navy SEAL and USNA staff officer, and now a fitness professional.
 
There’s a really good training program called the “Hard to Kill Fitness Running Guide” that a lot of us 2024 appointees are following to get ready for Beast. It’s a six week program, with six days on and one day of recovery, starting off at ~20 weekly miles. Here’s the link (it’s in Drive so let me know if it doesn’t work):

HTK Fitness Running Guide.pdf

drive.google.com drive.google.com
It gets pretty intense, especially if you’re not used to running a lot, so make sure to stretch and take your recovery seriously. Good luck with applying for C/O 2025!
 
country_roadsNY said:
There’s a really good training program called the “Hard to Kill Fitness Running Guide” that a lot of us 2024 appointees are following to get ready for Beast. It’s a six week program, with six days on and one day of recovery, starting off at ~20 weekly miles. Here’s the link (it’s in Drive so let me know if it doesn’t work):

HTK Fitness Running Guide.pdf

drive.google.com drive.google.com
It gets pretty intense, especially if you’re not used to running a lot, so make sure to stretch and take your recovery seriously. Good luck with applying for C/O 2025!
Click to expand...

I requested access for the doc. Hope to see it. Thank you for posting.
 
country_roadsNY said:
There’s a really good training program called the “Hard to Kill Fitness Running Guide” that a lot of us 2024 appointees are following to get ready for Beast. It’s a six week program, with six days on and one day of recovery, starting off at ~20 weekly miles. Here’s the link (it’s in Drive so let me know if it doesn’t work):

HTK Fitness Running Guide.pdf

drive.google.com drive.google.com
It gets pretty intense, especially if you’re not used to running a lot, so make sure to stretch and take your recovery seriously. Good luck with applying for C/O 2025!
Click to expand...
Yes and make sure that you go slow on easy days. You will overtrain if you go 100% every day. Easy jogging at a comfortable pace is just as important as running hard. Also make sure that you run with decent form. Bad running form will get you injured and you will be faster with good form. Finally, stay consistent as much as possible. Cutting a running workout short is better than skipping one altogether.
 
I’m a cross country runner and I find the new balance or asic running shoes to be super supportive and comfortable when running!
 
Thank you @country_roadsNY for sharing that with us, I am also a 2025 applicant. It looks very structured and I am excited to try it out, because running is definitely a weak spot for me; however, given when I say weak I do mean pretty weak. I'm running about a 9 minute mile after all the CFA events, an 8 minute without previous exercise. After 1-2 miles I am struggling to keep going. So once I opened it up I saw that already on Week 1 there is a 6 mile run, preceded by a 4 mile run two days before. I'm a little apprehensive to go straight into that and I'd be grateful for some advice from people here if I should just do it and slow my pace way down so I can finish it, or I should do a month or two more practice by myself before trying the program out.
 
Feel free to PM me if you want to talk about running! Here’s what I suggest:

-For shoes, go for Nike Zoom Pegasus (my absolute favorite), Hokas, or Brooks (it really depends on your foot type)
-Invest in a couple running socks (I love Balegas and Feetures— these really make a difference!!)
-Get a running watch (doesn’t have to be anything special, but it’s imperative that you can track mileage/time)
-Don’t try to start off doing 4-5 miles. You’ve got time, so start with 2-3 miles a couple times a week and then start increasing mileage/number of runs once you reach a comfortable pace. No need to rush into running and then get hurt!

Hope these tips help! Good luck!
 
APGINX said:
Thank you @country_roadsNY for sharing that with us, I am also a 2025 applicant. It looks very structured and I am excited to try it out, because running is definitely a weak spot for me; however, given when I say weak I do mean pretty weak. I'm running about a 9 minute mile after all the CFA events, an 8 minute without previous exercise. After 1-2 miles I am struggling to keep going. So once I opened it up I saw that already on Week 1 there is a 6 mile run, preceded by a 4 mile run two days before. I'm a little apprehensive to go straight into that and I'd be grateful for some advice from people here if I should just do it and slow my pace way down so I can finish it, or I should do a month or two more practice by myself before trying the program out.
Click to expand...
Definitely work your way up and start it when you can comfortably do ~20 miles per week. I run xc and track and some of the workouts have been kicking my butt. Luckily, you have lots of time to perfect your CFA skills and run time. Try to increase your mileage by 15% each week to avoid overexerting yourself. I’m not a professional trainer, but I’m sure that if you ask the XC and/or track coaches at your school they’ll be willing to give you better tips based on your current level. The way my xc coach structured our training weeks was 2 workouts, 2 easy runs, and a long run for a 5-day week, if you want to use that to start.
 
There are two different running events to train for.
1. First is the 1 mile run and the 2 mile timed runs. These are actually long sprints. You will find most of the advice to include Stew Smith’s is to practice by doing 220 and 440 interval training.
2. Second are longer runs you will do in the Army. Usually 4-5 mile runs at a slower pace. Long distance training helps with this.
 
Last edited:
fordpitts12 said:
Hi all,

I am a current junior hoping to continue a family legacy at West Point and in light of the long quarantine and transition to online schooling I have been spending much of my time preparing for the CFA. I am confident in my ability to do push-ups, pull-ups, etc. but I've recognized that I need some advice on the one-mile run. I am around 6'1" 190 pounds and start for my football team as well as run track in the spring but I am a sprinter and the max event I run is the 400m. I guess distance running and working to improve my distance ability for the mile is somewhat foreign to me as I can tell my body is not use to it. I am asking for any insight or advice on how to get into distance running and improve my mile time. I ran a 7:03 at what felt like 80-85% last week and have been trying to run 4-6 miles Monday, Wednesday, Friday. I've gotten terrible calluses on my toes as well from what I am assuming is my running shoe being too small-I'd like to move away from the "good looking" shoes and ask if anyone has advice on quality good running shoes also. Any information is greatly appreciated!
Click to expand...
I was in the same place you have been. I am 6' and 185 of very lean muscle. I ran track in high school and only ran the 100, 200, and relays for both events. I struggled at first with the mile because I was in sprinting shape and was terrible (and I mean terrible) at pacing myself. I tried cutting down weight but only found myself getting weaker and slower as I had very low body fat, to begin with. I just went out and did a lot of hills to work on endurance and ramped up the number of reps I did in the gym with weight while running a mile and a half 4 times a week. I was able to get my time down to around 6:15 from 7:00. Even if your mile time isn't stellar even after working at it, the shuttle, basketball throw, pullups, and pushups can redeem you. Call me crazy but I don't think they expect a football player and sprinter to be running the same mile time as a cross country runner.
 
If you're in the class of 2024, we have a club on strava. It has helped me a lot with running faster, and farther distances. I can send you the link if you want
 
I run cross country and so what I would suggest doing is instead of just doing distance running try doing some speed workouts such as

3 Min. fast pace
30-60 sec. rest
4 Min. fast pace
30-60 sec. rest
5 Min. fast pace
30-60 sec rest

and do that 3-4 times in a single session

It may sound like a hard workout but that is what I have been doing and for my practice CFA I have taken I have ran a 5:33 mile.
Do this work out probably once a week and vary your runs one day do speed, next distance, next just a short fast run, next short and easy. (this is not in any particular order) Also while your running try to keep loose don't ball your hands in a tight fist just relax and that will also help. Good luck on your USMA journey I'm also trying to get in. Any tips you have for push-ups/Pull-ups feel free to PM me. I want to be able to do my best just like you. Good luck.
 
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