Increase Endurance for Running

[Ty]

Here's the problem everyone. I have to do a physical fitness test (PFT) for ROTC. I can handle the situps and pushups, but the running...I suck. I have to run 1 1/2 mile under 12 minutes. What is the best way to increase my endurance to past this test? I read on the board that interval sprints is good for fat loss, strength, etc.., would it help in my situation? Also, can anyone recommend a good running training? BTW, I know gears like test and deca put on water weight and will slow me down, but will it make me short of breath like clen or ECA? Any comments, suggestions, etc.. really appreciated.

 

[skaman607]

so you suck, how bad? and how much time do you have before the PFT? Try running the 1 1/2 mile and tell me your time, and I could probably give you some workouts

 

[nclifter6feet6]

just run everyday for 4 miles to get that endurance up. run it as hard as you can. time your runs. you certainly dont need steroids

 

[skaman607]

Honestly running every run as hard as he can will do more hurt than help, because he will overtrain very quickly, also I'd like to see what his endurance is like, before I give him a distance to run
but I like that work ethic

 

[Ty]

ok bros

well, just got back from running. Did the run in 13 mins and thats not doing pushing ups and sit ups b4 hand. We get 3 mins in between to rest before running. Skaman, what do you recommend? Thanks

 

[skaman607]

well If you have a long time before the PFT then you shoud start running 2-3 miles per day and gradually work up to four The you should consider throwin some hard days in, such as 800 meter repeats, 400 meter repeats, and hills and every now and then throw in a long run of 5 or 6 miles but remember to get 2-3 days of easy runnung between each hard workout

 

[scout420]

Just get your ass out there and run like twice a day.Im also in the military and have to take a physical fitness test every so often.And Id like to say that every time so far I have recieved the army physical fitness award.But as for the run thats the part that kills me too considering I smoke dosnt help. but just run as far as possable.Dont measur dont time just run and keep fuckin running.Thats what I do I go out and run around town.Take different routes so it dosnt get as boring.

 

[Ty]

I am currently deca and cyp. Is that going to affect my training? Should I discontinue it. BTW, I have about 3 months b4 the pft.

 

[Ffactor]

I just started running a month ago and last week I did a 9 minute mile. This week I can barely run for 5 minutes before my lungs and legs start giving out. WTF?

 

[SeekerOfKnowledge]

You do not need roids for running. In fact sometimes that will hinder your performance. You need lung stamina. Think of it this way. It is easier to shave 30 seconds off a 3 mile run then 30 seconds off a 1.5 mile run. Run longer. At first you will think god my time sucks that my 28 minute 3 mile is a 14 minute 1.5. Realize this as your body gets use to running longer it exerts less energy.

So when you have to run 1.5 your body is use to storing energy for 3 so it can be pushed harder for the 1.5. So if you consistently slowly knock your 3 mile down 5 seconds here 10 there. It will show when you pump it hard for 1.5. If you can't do 3 straight granny jog some of it, jog all it. As long as you don't walk it so that way you know that you can accomplish it without walking. Your first couple times doing a 3 mile should be just to finish it then worry about keeping track of your time and slowly improving it.

A good idea also is to get a cadence cd. If just to listen to it it sets a good pace, if you want to shout along with it that is better. You'll be use to shouting cadence, therefore your use to not having a lot of air in your lunges. Then when you have no cadence to shout your lungs will be so use to pushing all the air in and out you wont tighten up in your torso running hard. Hope this helps. This is what I did to knock my 3 mile run down for the Corps. I ran 4 miles with cadence or form runs. Karma for the question.

 

[skaman607]

even if he does walk it is important to finish, and remember don't take the first few weeks very hard, or you will overtrain and that wouldn't help your time at all.

 

[skaman607]

oh, you might want to check out www.runnersworld.com and look at some of their training programs

 

[skaman607]

I just started running a month ago and last week I did a 9 minute mile. This week I can barely run for 5 minutes before my lungs and legs start giving out. WTF?

are you warming up properly?

 

[cheeta]

make sure that whebn you first start running t hat you run of g rass or something soft like a track for abou 3 weeks. Let your joints get used to running. Swimming laps helps endurance running significantly. So jump in the pool and do some lap work, and I garuntee itll help your running times.

 

[justsaying]

Here's the problem everyone. I have to do a physical fitness test (PFT) for ROTC. I can handle the situps and pushups, but the running...I suck. I have to run 1 1/2 mile under 12 minutes. What is the best way to increase my endurance to past this test? I read on the board that interval sprints is good for fat loss, strength, etc.., would it help in my situation? Also, can anyone recommend a good running training? BTW, I know gears like test and deca put on water weight and will slow me down, but will it make me short of breath like clen or ECA? Any comments, suggestions, etc.. really appreciated.

Hey idiot, you are in ROTC and you take steroids?? damn I hope you put that on your clearance, you sack of lying shit. What happened to integrity first and excellence in all we do, disgusting bastard.

 

[Tblock1]

I just did the first ROTC thing, the pushups one minute, situps one minute, and 1 mile run. Sophomore year I didn't work out at all, and was out of shape. I ran a 6:45 mile. Then at around january this year I started working out. Mainly weights, and running every once in a while for a few miles on the treadmill. So I had a week to prep for the 1 mile run time for the test. I clocked my first time at 5:38, then ran it each day before the test. I took off the day before, then ran a 5:14 mile. I would just start running 1.5-2 miles a day, taking a day off when you feel you need it. Take it really slow the first couple days, then start jacking up the pace. A twelve minute 1.5 mile time is pretty easy for anyone to get bro. I would cut out the "assistance" though until you've passed your test. Steroids slow you down... Wait till you're fully in before you start up again.

 

[Tblock1]

I just did the first ROTC thing, the pushups one minute, situps one minute, and 1 mile run. Sophomore year I didn't work out at all, and was out of shape. I ran a 6:45 mile. Then at around january this year I started working out. Mainly weights, and running every once in a while for a few miles on the treadmill. So I had a week to prep for the 1 mile run time for the test. I clocked my first time at 5:38, then ran it each day before the test. I took off the day before, then ran a 5:14 mile. I would just start running 1.5-2 miles a day, taking a day off when you feel you need it. Take it really slow the first couple days, then start jacking up the pace. A twelve minute 1.5 mile time is pretty easy for anyone to get bro. I would cut out the "assistance" though until you've passed your test. Steroids slow you down... Wait till you're fully in before you start up again.

EDIT: I'm a senior in highschool now, just so that's clear.

 

[the.gladiator1987]

this post is 7 years old!

 

[Tblock1]

this post is 7 years old!

oooppsss!! Wow I feel like an idiot