Running!?!?

Discussion in 'ROTC' started by classof2022, Jun 29, 2017.

  1. classof2022

    classof2022 Member

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    Right now, my mile time is pretty bad. It's around a 8:30... any advice on how to improve it???

    Also, I know I still have a LOT of time, but I'm not looking forward to the 2 mile APFT either.

    I'm good with everything else, I just struggle with running!!

    Please help!
     
  2. BSCAR

    BSCAR Member

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    All you can do is get out and run. Don't worry about distance so much as time the first couple weeks.

    There are a number of phone apps that are aimed at training to run. Don't panic; if you're consistently running you'll improve dramatically.
     
  3. turtlerunnernc

    turtlerunnernc Member

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    Just get out and run. My son also struggles with the run, but if he runs at least 4 days a week his time improves quite a bit.

    Run at least 3-4 days a week. Use one of those runs to do some speed work. If you have access to a track, Sprint the straight away and jog or walk the curves. If not, use some kind of marker. I use the mailboxes in my neighborhood.sprint to the next one, walk or jog to the next, Sprint to the next one, repeat. Got hills? Run up the hill as fast as you can, walk down. Repeat working up to 10 repeats. Make one of the runs longer than the 2 miles. Try for 3 or 4. This will build endurance.
     
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  4. kinnem

    kinnem Moderator 5-Year Member

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    Two words - sprint intervals. One more word - Google.
     
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  5. USMCGrunt

    USMCGrunt 5-Year Member

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    This.

    You don't need some "secret" formula for success. If you want to get stronger and faster: run.

    If you need additional assistance, I recommend you partner with someone who is faster than you.
     
  6. madhttr

    madhttr AROTC Dad

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    Yes, just get out and run--you've got to put in the miles. BUT, just jogging at the same pace and distance all the time and trying to get a little faster will not cut it. You've got to train your body to push the anaerobic threshold. What turtlerunnernc said is good--you need variation in your training, some fast intervals, some slow long runs, some hills (stadium steps work too), some track, but at least 4 days a week. And yes, find a faster partner, or run in some local races. If there is a running club in your area, see if they have regular training runs and join with them. Most avid runners will be glad to lend their assistance to someone in your shoes.
     
  7. ROTCMD25

    ROTCMD25 Member

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    Run 800's once a week (4-5 of those at 110-120 percent of one mile pace), run tempo once a week (80+ percent race pace), and run high mileage at very slow rate twice a week. Throw in hills when you can, no more than once a week. That has you running 4 times a week max. Get rest. That's plenty. No need to run more than that because you risk injury for someone that has not been running much. Once you build a base can add more days.
     
  8. ROTCMD25

    ROTCMD25 Member

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    Run 800's once a week (4-5 of those at 110-120 percent of one mile pace), run tempo once a week (80+ percent race pace), and run high mileage at very slow rate twice a week. Throw in hills when you can, no more than once a week. That has you running 4 times a week max. Get rest. That's plenty. No need to run more than that because you risk injury for someone that has not been running much. Once you build a base can add more days.