On 19 Jan 2006 10:35:23 -0800, "LrrpScout" <[email hidden]>
Quoted message said:I need some advice from all you veteran runners out there about
training.
I just recently re-enlisted in the Army Reserve and I need to train up
to pass the dreaded APFT (Army Physical Fitness Test).
I am slowly but surely getting there, I went from a sedentary
lifestyle( a year since I was in the gym) to running a 13 minute mile (
1 month ago) to running a mile in 9:30. Not bad progress in a few
weeks.
However, I have about a month to be able to do 2 miles in 18:80 or less
(Anyone familiar with the APFT, I am a Male in the 37-41 year old age
group). I would love to be able to do 2 miles in 16:00 or less.
Anyone have any advice, training tips or ideas on how I can drop that
time down?
Any and all help is much appreciated.
OK, Colonel. You didn't say how much time you have to beat the 18:00 2
mile test, so I'll assume you have at least a few weeks.
What I recommend is this: increase your distance in small increments,
depending on how sluggish you feel or how fatigued you become. I'd say
add 1/4 mile to your one mile this week. Run that 1 1/4 miles all
week. Next week, ramp it up to 1 1/2 miles. Etc Etc. If you don't have
time for this slow incremental distance increase, then ramp it up and
suck it up. Knock out 1 1/2 miles this week. Then hammer out 2 miles
next week. Then 2 1/2 miles the following week. Etc etc.
Do your "working on my distance" runs at your current pace. Make sure
to start out S-L-O-W. Your first half mile should be just above a
walk. To keep your intial speed in check, breathe only through your
nose for the first half mile. Once you feel warmed up a bit, you can
breathe through your mouth and pick up the pace.
Your initial goal should be to ramp up your distance until you
regularly run more than 2 miles. Once you've exceeded 2 miles on every
run, you can work on speed. Do this by WARMING UP FIRST by breathing
through your nose. Then, go into your regular stride. Continue on for
a mile, or until you are fully warmed up. Then, once you are in your
warm stride, smoothly accelerate until you are running so fast you
cannot carry on a conversation. After a predetermined distance (next
tree?) or a pre-determined time (30 seconds?) slowly return back to
your jog pace.
When you do your speed-up's, be sure to slowly accelerate to your fast
speed. Don't just kick in the retro-rockets. Then, after your speedy
burst is done, slowly relax back down to your jog. No retro-rockets,
no emergency brakes. Keep it all smooth and controlled.
You may only have the gumption for one speedy section on your 2-mile
run. Fine. Do it every run, though. Then next week, try to do two
speedy bits. The following week, try increasing the distance that you
do your two speedy bits. Continue on in this manner, increasing the
number and duration of your speedy bits. After a few weeks of speed
training, your min/mile will drop. If you are knocking out 9:30 miles
right now just plugging along, then a month or so of speed work should
shave a solid minute off each mile.
Before your PT, take a few days off. Eat smartly. No garbage. The day
before the PT, refrain from ultra-spicy foods and other risky morsels.
If you have been incrementally working on distance and speed as
described above, you will pass this PT with flying colors. You may
even want to do a short slow-pace warm-up run prior to the actual run
test. This way you can ease into your full stride sooner without
eventually crapping out on the home stretch.
Of course, if you fail, it's all your fault and I had nothing to do
with it. Heh!
- TR
