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Running This part of the PFT kills more people than any other portion. Many people are just intimidated to run. Running can be a lot of fun if people do it the right way. Here are a few steps to getting off on the right foot. 1. Always, always run with a partner when possible. Running is more interesting with another person sharing in the fun. 2. Start with a decent pace and distance that you are comfortable with and build steadily from there. Having said that, don't be afraid to push yourself outside of your comfort zone relatively early on. The key word is START at a comfortable pace and distance. 3. Not every run has to be a lightning fast sprint. Mixing up sets of short sprints with longer, slower runs is very effective in increasing your run time, as well as your overall level of fitness. 4. Start each run at a comfortable pace at the beginning of your run and work into a faster pace as you get closer to the finish. Always finish a run strong rather than starting like fire and sputtering across the finish line. 5. Look where you are going to instead of at your shoelaces or the pavement. Keeping your head up is beneficial both psychologically and physically, as it keeps your body properly aligned. 6. Run at least 3 times per week every week. Work up to 4 or 5 days per week even if you only run a mile or two on some days. There are many ways to improve your run time. The key to a good run workout is not overall mileage or speed work but consistency. Plan your runs and run your plan. Believe it or not, ANYONE can run below 18:00 minutes if they put forth enough effort. If you do put forth the effort now, you will be reaping the benefits at OCS. Here are some of the key elements that people have incorporated into their workouts to improve their run times. Medium Distance / Medium Pace - This is the backbone of any run program. These runs can be anywhere from 3-5 miles at a comfortable pace. This type of run should be done at least 2 times per week in anyone's workout. Long Slow Distance - These runs are done at a slow to comfortable pace for 5-10 miles. 10 miles intimidates most people, but it can be done with work. Build up your distance a mile or even a half mile at a time. These runs are very effective at building endurance and should be done at least once every two weeks for any intermediate or better runner. Interval Training - There are two main types of interval training that people generally use. One method is to go for a 3 mile run where you run at a sprint for a quarter mile and then jogging very slowly for a quarter mile, repeating until the run is done. Another alternative would be to rest between each interval. The normal interval here would be 1/4 to 1/2 mile. These 1/4 mile sprints should be run at approximately 20% time of your current mile race pace. Ensure you maintain a consistent pace during each interval and from interval to interval. You should do this once per week and start by doing 4-6 repetitions and increase by 1-2 repetitions per week until you get to 12. Hill Training - Find a hill of medium grade that is anywhere from 20-100 yards long. Sprint to the top, jog slowly to the bottom. Do this for 10-15 minutes per training session. Increase by five minutes per session until you get to 30 or 45 minutes. Fartlek Training - Find a good 2-5 mile course. Jog at your medium comfortable pace. Stop every 1/4 mile or so and do 10-30 repetitions of some exercise (push-ups, pull-ups, sit-ups, mountain climbers, lunges, dips, jumping jacks, 8 count body builders, flutter kicks, etc.) If you want to emphasize upper body conditioning and strength, cut the run down to 1-2 miles and stop every 50-100 yards. |
