Army Training

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13/06/2013 at 11:19

Morning all,

I'm a 25 year old female, I cycle 10 miles every day (comuting) and weight train twice a week. I'm 5'8" and weigh 155 lbs, I'm quite a strong girl i can bench 50kg plus bar. I can complete the 1.5 in 15 minutes but I want to get it down to 12 minutes to look good for army selection. This is the plan I've come up with, adjust if you think I need to please and any advice you can offer too would also be muchly appreciated, thanks

Mon - gentle 3 mile run

Tue - 30 sec walk, 30 sec jog, 30 sec sprint x 10

Wed - gentle 3 miles

Thur - run up hill, walk down x 10

Fri - gentle 3 miles

Sat & Sun - rest.

13/06/2013 at 11:23

Also how long do you think it will take me to reach my goal?

13/06/2013 at 11:38

Sian,

 

I am no expert in training techniques but looking at your proposed training schedule I would say that it is a little too easy.  You need to increase the distance of your runs; start increasing slowly and build up to 10K.  If you cycle as much as you do that should not be too difficult and you definitely need to do interval training to help build up your speed and strength.  I am sure others will give you much better advice but that is what I would do.  I am in the RAF and recently worked with the Army and I managed to get my 1.5M time down from 11.05 to 9.30 in 8 months by running longer and doing interval training.  Good Luck.

13/06/2013 at 11:49

Wow, 9.30 is almost para-fit! Well done, I'll take your advice on board, thank you.

13/06/2013 at 12:28
Try and make one of your gentle runs a little longer, up to 6 miles or so over a few weeks. It will help to build up some base running fitness.
Instead of the sprints I would go for running a number of 800m reps At the same pace as the time you want to achieve.
13/06/2013 at 13:10

Would you recommend the treadmill to do that? I can't figure out how else to know my pace? 

13/06/2013 at 13:12
You could do. I've never used a treadmill so don't have any experience.
I use my Garmin watch to work out my pace outside.
13/06/2013 at 13:19

I can run a lot faster on the treadmill than I can outside, so if I trained on a tready I'd get a shock when it came to the real thing.

Either get a GPS of some kind, or I believe some phones apps will do it for you.

13/06/2013 at 13:23

I've got runtastic on my phone but it only tells me my pace in .5 mile increments. Maybe if I train quite above my goal pace on the treadmill it'll equate to the right pace outside. 

13/06/2013 at 13:28

Garmin 110 plus heart rate monitor is around £140 on amazon, basic but ideal for running.

Sports Tracker is a great phone app.  http://www.sports-tracker.com/ I found it worked perfectly on my Samsung Galaxy S2 (which other apps didn't), and it was intuitive and easy to use.  The app is free but a heart rate monitor that syncs with it is about £70.

Ski Tracks http://www.corecoders.com/CoreCoders/skitracks.html best for skiing, but costs 70p (if interested).

13/06/2013 at 14:18

I do some of mine on tmill. everyone has a different view. I find it useful to know exactly pace and distance. i do though add a bit to the pace i am running at to compensate for the fact its easier, perhaps 8-10 secs per mile.

13/06/2013 at 15:06

Just stretch one of your gentle 3 mile runs longer by 1 mile a week, and do one of the other 3 mile runs a bit slower than your 1.5 mile target.

When you do the 1.5mile I think they run you gently around the course first so you end up doing 1.5 gentle miles before you start. If you're used to running 6+ miles gently before then, that first 1.5 miles will just be a good warm up.

 

Good luck!

14/06/2013 at 06:53

Thanks all!

New plan - 

mon - 6 miles

tue - 800m @ 8.5 mph x 5 (goal pace = 7.5)

wed - 3 mlies

Thur - hill reps

fri - 3 miles 

Seem right? I'm 3 days into being a non-smoker so I'm sure I'll see results from that too. Thanks all again!

14/06/2013 at 07:20

Sian,

Are you able to train at the weekend?  If you are I would have a rest day during the week and do your long run on Sat or Sun.

14/06/2013 at 09:00

Round here we have Royal Marines; they run in boots carrying rucksacks. In my experience running 'in kit' takes a bit of getting used to. I am not suggesting you do too much, do not injure yourself, but getting a few miles in with a few pounds on could help you to get used to it.

Btw I am told that MARINE means Muscles Are Required Intelligence Not Essential. 

15/06/2013 at 12:32

One high intensity workout is more then enough for a beginner. You have 2. Try to work out your training zones, such as VO2max pace and lactate, although 1.5 miles is a  VO2max run so I wouldn't bother with a lactate threshold run if I were you.

If 15 mins for 1.5 miles is really your best then your VO2max pace is a bit faster then this. about 6.5mph or 9.30min miles. So do your quality work out at this speed.

Here's where to work out your training paces.

http://www.mcmillanrunning.com/

15/06/2013 at 13:26

Sideburn, that's the Royals - they are a different breed! Sian will do her BFT in trainers and running gear.

Sian, have a look at the site, if you haven't already:

http://www.army.mod.uk/join/20261.aspx

Follow the links and there is a full training programme designed for this.

And as others have said - distance and especially intervals are what will get your time down.  Good luck!

15/06/2013 at 13:56

I was more thinking of when Sian passes the fitness test

17/06/2013 at 09:49

Distance and intervals. hill reps are helpful intervals, yeah? Should I change all my gentle recove runs to 6 mile runs? I know I'm free to run mon - Fri but the weekends are a bit less predictable for me that's why all my runs are workdays. I'll do this for a month and report back! Thanks fellas. Plus I'm hoping to join REME  

17/06/2013 at 11:18

Good choice and good luck  

I am not sure whether this would take you to one of my old stomping grounds (Arborfield)

Edited: 17/06/2013 at 11:25
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