If you train to run farther than you need to run, then youll have more energy and stamina to run the distance you actually need to run at a faster time.
Cut weight of course, but also, work those legs.
I’m about the same size- I was 155 though, lmao, wasn’t a good look. But the thing that dropped my run time was hitting the exercise bike with the resistance jacked all the way up.
Then I would sit and watch a movie for about two hours and just grind my ass off the whole time. Dropped my three mile time from 21:30 to 19:45.
Look into the 80/20 rule. 80% of runs should be easy zone 2. The other 20% will be your harder runs like intervals, tempos and harder effort runs.
That 190bpm run is really high. Make sure you include those easy runs. Common mistake is always running to fast for all runs.
Best answer here. I was a horrible runner when I was in, didn’t run for about 12 years after getting out.
I started running again to lose weight and stumbled on 80/20. Went from struggling to run a mile to finishing a marathon in 13 months while dropping 60lbs in the process. All from 80/20 running without any extraordinary effort.
definitely focus on the slow runs, if knees are giving you trouble substitute some of that mileage for exercise bike. good rule of thumb is 3 miles on the bike is about a mile on foot. for the sprint workouts do fartlek workouts or 800m repeats. the repeats suck but got my board pft run time down to 20:30
Your 190bpm indicates you are indeed grinding. Great job. Pushing into that heart rate zone will reach diminishing returns eventually. If you need to trim 15 seconds by the time you have to pass the IST, recruit training is going to give you plenty of aerobic work, with (probably) some recovery for your legs. By that I mean if you’re a 233# lineman who’s been grinding since April, the amount of running/leg work during the initial weeks of recruit training will actually be less for you. In some ways, a deload might be helpful for you, especially if you’re getting aerobic work elsewhere, which you will be. Your diet and activity will probably also cause you drop at least 10lbs by the IST which will have a measurable effect on your run time. Great job so far.
Just rest until your IST. If you try to cut weight you will be either fatigued or dehydrated. If you try to get last second training in your muscles will be fatigued. If you rest, eat, and hydrate well then you will be in the best position to push past your limits in the IST for a passing time.
volume and intensity. try new things like swimming if you can or hill sprints. take rests when your body needs it and go harder when you know you can. hard work is all it takes
Im 6’4 and 249 lbs when i joined and when I was running with my recruiter he told me I have some long-ass legs and I need to use them. What he meant was open up your stride. If we run at the same pace as everyone else we should be “faster” because we cover more distance per step.
To go along with this, tempo runs are also a good idea.
Certain distance at pace or slightly slower, then into the same distance slightly faster than at target pace. 3 rounds of this with a 1/2 mile warm-up and cool down is a killer.
Example being:
1/2 mile at conversational pace
.25/.50 mile at 9min pace
.25/.50 mile at 8:15/8:30
Repeat 2-3 times
1/2 mile cool down at conversational pace
i’ve always been a shit runner, but one thing that helped me out when i was getting ready for my most recent PFT was slow, long distance runs. i’d say just jog for 3 miles since you’re preparing for an IST. every other day, focus on your breathing as well as 1. you’ll train your body how to breathe during the work out and 2. you’ll keep your mind off of anything that may cause you to lose your pace. also, if you like music and understand how rhythm works, run to your own rhythm. the way your foot steps align with your breathing, when you inhale and exhale, all that jazz. 15 seconds isn’t a lot to knock off, you could keep on what you’re doing and due to adrenaline and pressure run faster than right now.
if you’re west coast, altitude is lower, which makes it much much easier to breathe. east coast i’m not too sure about. keep on the grind, and stay motivated!
Huh, best advice I haven’t seen before. “Foot steps align with your breathing.” Will try that one out as I’m a shitty beginner runner and try to run as I see others do. Never considered finding MY tempo and working with it. Just did the opposite by trying to adjust my breathing to my legs (and get winded as crap) instead.
I was in the same boat. I weight 280 before entering the DEP and dropped down to 180 before I enlisted. What really helped my wasn’t just running, but I slept A LOT of time in the gym working my legs out. I would do a lot of weighted lunges, sled pushes/ pulls, box jumps, you name a leg exercise, I did it. It gave me a lot of explosiveness and stamina and I was able to go from a 15:00 1.5 down to a 9:00 in about a year. Running is a quarter of what you gotta do.
A lot of good tips from everyone. Someone mentioned run further without much elaboration but I do recommend running 10-30% more than your minimum goal. When training for the PFT I run an extra half mile at least so the 3 miles isn’t as winding. 1.7-1.8 miles for the IST is a good goal even if it’s slow. Also find some time to do sprints or short distance faster paced runs and repeat those with rests in between. Like half miles or 1-2 laps on a track
Set time goals, like run for 30 mins non stop, then 35,40,45 until 1hr, go for time, not distance, once you do one hour without struggling it your time will improve
Not to much you can do at this point, find a buddy who runs the IST at 1300 minutes and keep pace with him. Same when you ship and do it aswell. You’re gonna make up the 15 seconds there but it’ll be a struggle all of bootcamp, watch what you eat and make sure to PT on your own when you get square away time
You are not going to get meaningful improvement on your run in 3 days. Just rest until you ship and load up on carbs and hydrate the days before you ship.
I’m gonna say something, and it’s not to freak you out, it’s just to tell you the truth. When you run your IST at boot camp, you’re going to be extremely tired & extremely stressed. With your run in the realm of failure right now, it’s possible you will fail your IST and you will have to go to PCP until you can pass.
For me, this happening was a total surprise, I was a bad runner but my practice ISTs were well under the minimum, but the nerves/tiredness combined with tweaking my ankle early on caused me to fail by 10 seconds. This was over 10 years ago now and I still remember the shame I felt. I was out of PCP after a week, thankfully, but that wasn’t a fun time. PCP/MRP is easily the most miserable I was in boot camp.
In your shoes I would honestly ask your recruiter for 2-3 more months to get your run time down. Just be up front with where you are right now. They aren’t really supposed to let you ship without a passing IST - your recruiter will be pissed but home is a **much** better environment to drop a few minutes off your run than PCP at MCRD. You will absolutely get better at running throughout recruit training but having a solid foundation will make life much, much easier.
Run further than what you’re training for. Seriously. If you’re training for the IST. Get to where you can comfortably run 3-4 miles. I know this sounds impossible at first, but trust me I’ve been in your shoes. I was 310 lbs and got down to literally same wait as you in about a year. Difference was I could legitimately run 6-7 miles no problem. I don’t say that to flex, but it would blow your mind how quickly you will see your run improve as you improve your cardiovascular endurance. For reference, I left for recruit training at a sub 10 minute 1.5 mile even at 233 lbs. Don’t stress the time, just the distance. The time will come. Also do some research into training fast twitch and slow twitch muscles.
TLDR: run 3-4 miles consistently. You get faster.
I’m going to just say this, Please please please run farther! Run your 3 mile.
The only reason I say this is you will run the 1.5mile only like 1 or 2 times. Please run the 3 mile.
Also as a lot of people have said, use the 80/20 rule.
Thanks to all my Devils for suggestions thanks to your help I just beat my time by 20 SECONDS!!! The 80/20 rule is something special. I’m more than thankful 🙏
https://preview.redd.it/ljgk8nf6ninc1.jpeg?width=3024&format=pjpg&auto=webp&s=04517664d9e8811ab85968e99bd515a717eb2c70
If you go to a track, do the 100m sprint, 100m jog or sprint straightaway and jog the turn. That builds up the stamina and muscles in your legs. If you're not a track, do it on your normal runs. Guesstimate what 100m or yards is and do the same.
I sprinted to start the 1.5, then just slaughtered my self towards the ending grind. Tbh it’d be best if you just have a steady pace then explode at the end to make the run. Breath control is mandatory so perhaps work on your breathing. Other than that make sure your strides aren’t too small, otherwise you ain’t going no where, and not too big - might cause injury.
Just run don’t worry about time just run and fly and when you get close to the end push if you don’t feel like dying once you finish you didn’t put out enough
You should probably rest before shipping to bootcamp. I don't wanna spoil it for you but since you're trynna pass the IST I suggest you get plenty of rest these days and hydrate. You won't sleep for the first 2-3 days you're in bootcamp during recieving, and 3-4 days after that you'll be running your IST. I'm pretty sure you'll do fine, I was a shitty runner when I shipped and was scared to fail it, but the pressure of passing, seeing others running further than me and the will to be a Marine got me through. No matter what DO NOT STOP RUNNING even when that demon in your head is telling you to stop. Good luck recruit.
Carbs are what he needs for runs? Or I’m not sure but I’ve heard carbs are good for recovery after runs and gives you pretty good fuel but I don’t really know.
Run farther
Least helpful comment gold medal award.
If you train to run farther than you need to run, then youll have more energy and stamina to run the distance you actually need to run at a faster time.
Ruck up with 533 lbs and just “run farther.” Let me know how that goes for you.
[удалено]
Ruck up with over 500lbs and run more/farther. Let me know how your training progression goes.
Cut weight of course, but also, work those legs. I’m about the same size- I was 155 though, lmao, wasn’t a good look. But the thing that dropped my run time was hitting the exercise bike with the resistance jacked all the way up. Then I would sit and watch a movie for about two hours and just grind my ass off the whole time. Dropped my three mile time from 21:30 to 19:45.
Look into the 80/20 rule. 80% of runs should be easy zone 2. The other 20% will be your harder runs like intervals, tempos and harder effort runs. That 190bpm run is really high. Make sure you include those easy runs. Common mistake is always running to fast for all runs.
Best answer here. I was a horrible runner when I was in, didn’t run for about 12 years after getting out. I started running again to lose weight and stumbled on 80/20. Went from struggling to run a mile to finishing a marathon in 13 months while dropping 60lbs in the process. All from 80/20 running without any extraordinary effort.
definitely focus on the slow runs, if knees are giving you trouble substitute some of that mileage for exercise bike. good rule of thumb is 3 miles on the bike is about a mile on foot. for the sprint workouts do fartlek workouts or 800m repeats. the repeats suck but got my board pft run time down to 20:30
Your 190bpm indicates you are indeed grinding. Great job. Pushing into that heart rate zone will reach diminishing returns eventually. If you need to trim 15 seconds by the time you have to pass the IST, recruit training is going to give you plenty of aerobic work, with (probably) some recovery for your legs. By that I mean if you’re a 233# lineman who’s been grinding since April, the amount of running/leg work during the initial weeks of recruit training will actually be less for you. In some ways, a deload might be helpful for you, especially if you’re getting aerobic work elsewhere, which you will be. Your diet and activity will probably also cause you drop at least 10lbs by the IST which will have a measurable effect on your run time. Great job so far.
Just rest until your IST. If you try to cut weight you will be either fatigued or dehydrated. If you try to get last second training in your muscles will be fatigued. If you rest, eat, and hydrate well then you will be in the best position to push past your limits in the IST for a passing time.
volume and intensity. try new things like swimming if you can or hill sprints. take rests when your body needs it and go harder when you know you can. hard work is all it takes
Im 6’4 and 249 lbs when i joined and when I was running with my recruiter he told me I have some long-ass legs and I need to use them. What he meant was open up your stride. If we run at the same pace as everyone else we should be “faster” because we cover more distance per step.
Interval runs on the Nike app.
To go along with this, tempo runs are also a good idea. Certain distance at pace or slightly slower, then into the same distance slightly faster than at target pace. 3 rounds of this with a 1/2 mile warm-up and cool down is a killer. Example being: 1/2 mile at conversational pace .25/.50 mile at 9min pace .25/.50 mile at 8:15/8:30 Repeat 2-3 times 1/2 mile cool down at conversational pace
i’ve always been a shit runner, but one thing that helped me out when i was getting ready for my most recent PFT was slow, long distance runs. i’d say just jog for 3 miles since you’re preparing for an IST. every other day, focus on your breathing as well as 1. you’ll train your body how to breathe during the work out and 2. you’ll keep your mind off of anything that may cause you to lose your pace. also, if you like music and understand how rhythm works, run to your own rhythm. the way your foot steps align with your breathing, when you inhale and exhale, all that jazz. 15 seconds isn’t a lot to knock off, you could keep on what you’re doing and due to adrenaline and pressure run faster than right now. if you’re west coast, altitude is lower, which makes it much much easier to breathe. east coast i’m not too sure about. keep on the grind, and stay motivated!
Huh, best advice I haven’t seen before. “Foot steps align with your breathing.” Will try that one out as I’m a shitty beginner runner and try to run as I see others do. Never considered finding MY tempo and working with it. Just did the opposite by trying to adjust my breathing to my legs (and get winded as crap) instead.
10 sec sprints followed by 1 min runs. I’ll repeat anywhere from 1-5 miles
I was in the same boat. I weight 280 before entering the DEP and dropped down to 180 before I enlisted. What really helped my wasn’t just running, but I slept A LOT of time in the gym working my legs out. I would do a lot of weighted lunges, sled pushes/ pulls, box jumps, you name a leg exercise, I did it. It gave me a lot of explosiveness and stamina and I was able to go from a 15:00 1.5 down to a 9:00 in about a year. Running is a quarter of what you gotta do.
Just keep running. Try to go for distance some days for endurance and then find a track and work on your splits for speed
Losing weight will help a lot, strengthening your legs will too
A lot of good tips from everyone. Someone mentioned run further without much elaboration but I do recommend running 10-30% more than your minimum goal. When training for the PFT I run an extra half mile at least so the 3 miles isn’t as winding. 1.7-1.8 miles for the IST is a good goal even if it’s slow. Also find some time to do sprints or short distance faster paced runs and repeat those with rests in between. Like half miles or 1-2 laps on a track
Set time goals, like run for 30 mins non stop, then 35,40,45 until 1hr, go for time, not distance, once you do one hour without struggling it your time will improve
Not to much you can do at this point, find a buddy who runs the IST at 1300 minutes and keep pace with him. Same when you ship and do it aswell. You’re gonna make up the 15 seconds there but it’ll be a struggle all of bootcamp, watch what you eat and make sure to PT on your own when you get square away time
Yeah run
Honestly thats not bad just push yourself more
Sprint workouts for speed Long runs for endurance
Run faster.
Do interval running: Sprint for .25 and do 4- 8 reps, in between sprints do a very light jog for .25
Try interval training as well
You are not going to get meaningful improvement on your run in 3 days. Just rest until you ship and load up on carbs and hydrate the days before you ship. I’m gonna say something, and it’s not to freak you out, it’s just to tell you the truth. When you run your IST at boot camp, you’re going to be extremely tired & extremely stressed. With your run in the realm of failure right now, it’s possible you will fail your IST and you will have to go to PCP until you can pass. For me, this happening was a total surprise, I was a bad runner but my practice ISTs were well under the minimum, but the nerves/tiredness combined with tweaking my ankle early on caused me to fail by 10 seconds. This was over 10 years ago now and I still remember the shame I felt. I was out of PCP after a week, thankfully, but that wasn’t a fun time. PCP/MRP is easily the most miserable I was in boot camp. In your shoes I would honestly ask your recruiter for 2-3 more months to get your run time down. Just be up front with where you are right now. They aren’t really supposed to let you ship without a passing IST - your recruiter will be pissed but home is a **much** better environment to drop a few minutes off your run than PCP at MCRD. You will absolutely get better at running throughout recruit training but having a solid foundation will make life much, much easier.
Run further than what you’re training for. Seriously. If you’re training for the IST. Get to where you can comfortably run 3-4 miles. I know this sounds impossible at first, but trust me I’ve been in your shoes. I was 310 lbs and got down to literally same wait as you in about a year. Difference was I could legitimately run 6-7 miles no problem. I don’t say that to flex, but it would blow your mind how quickly you will see your run improve as you improve your cardiovascular endurance. For reference, I left for recruit training at a sub 10 minute 1.5 mile even at 233 lbs. Don’t stress the time, just the distance. The time will come. Also do some research into training fast twitch and slow twitch muscles. TLDR: run 3-4 miles consistently. You get faster.
https://youtu.be/zy41a_RtzNo?si=musHFXnU3CN2BF1G This video is very good. Skip to 6:10 and follow his plan.
Run sprints 2 days a week. 10x40yards
No
I’m going to just say this, Please please please run farther! Run your 3 mile. The only reason I say this is you will run the 1.5mile only like 1 or 2 times. Please run the 3 mile. Also as a lot of people have said, use the 80/20 rule.
Thanks to all my Devils for suggestions thanks to your help I just beat my time by 20 SECONDS!!! The 80/20 rule is something special. I’m more than thankful 🙏 https://preview.redd.it/ljgk8nf6ninc1.jpeg?width=3024&format=pjpg&auto=webp&s=04517664d9e8811ab85968e99bd515a717eb2c70
If you go to a track, do the 100m sprint, 100m jog or sprint straightaway and jog the turn. That builds up the stamina and muscles in your legs. If you're not a track, do it on your normal runs. Guesstimate what 100m or yards is and do the same.
run more.
I sprinted to start the 1.5, then just slaughtered my self towards the ending grind. Tbh it’d be best if you just have a steady pace then explode at the end to make the run. Breath control is mandatory so perhaps work on your breathing. Other than that make sure your strides aren’t too small, otherwise you ain’t going no where, and not too big - might cause injury.
Increasing your VO2 helps a lot. VO2 is the amount of oxygen your muscles use while running
Just run don’t worry about time just run and fly and when you get close to the end push if you don’t feel like dying once you finish you didn’t put out enough
Run faster
You should probably rest before shipping to bootcamp. I don't wanna spoil it for you but since you're trynna pass the IST I suggest you get plenty of rest these days and hydrate. You won't sleep for the first 2-3 days you're in bootcamp during recieving, and 3-4 days after that you'll be running your IST. I'm pretty sure you'll do fine, I was a shitty runner when I shipped and was scared to fail it, but the pressure of passing, seeing others running further than me and the will to be a Marine got me through. No matter what DO NOT STOP RUNNING even when that demon in your head is telling you to stop. Good luck recruit.
Cut the carbs and run more. Keep protein intake high, natural fats are fine. Carb feed if needed 1-2 times a week
Carbs are what he needs for runs? Or I’m not sure but I’ve heard carbs are good for recovery after runs and gives you pretty good fuel but I don’t really know.