Trim my run time in 30 days USMC Help

[Sartan]

Hello all,
I have decided to return to the Marine Corp reserves and I MUST go to OCS on Jan 17 due to my 34th Bday coming in FEB.

I need to run sub 24 min times in 3 miles by Jan 2 PLEASE HELP with plan

I ran on street Saturday 3 mile 37 minitues
Sunday 2 miles 21:53
Monday 2 miles 20:58
Tuesday took off very sore
Bought glucosamine for joints today.

Please help me put together a plan to get me to a 8 minite mile pace for my 3 mile run
Thanks,
KP

 

[Gymgurl]

I did intervals....running twice a day....Use a HR monitor

 

[Synpax]

You sound like a fatty. Are you a fatty? I'm going to have a moderator change your name to fatty fat pudding boy.

How many pullups and crunches can you do?

There is no way in hell you are going to make that time given what you've posted. But lets assume we can help you.

The solution is to run more and loose weight.

For a more comprehensive plan, go to runnersworld.com/smartcoach and put in your info and it will give you a plan. I suggest you select the 'very hard' training option. Follow it to a T.

 

[cwc73]

Yea, you better start busting your chops. You can take this from someone who has been there and done that. Don't settle for 24 minutes in a 3 mile. That won't cut it. Set your sights on 22 minutes or better.

I'm no running expert, but just getting out there an doing it will pay off. All it takes to be successful at OCS is the drive to never quit and never give up. That also goes for your preparation time before getting there.

Train hard.

 

[Sartan]

You sound like a fatty. Are you a fatty? I'm going to have a moderator change your name to fatty fat pudding boy.

How many pullups and crunches can you do?

There is no way in hell you are going to make that time given what you've posted. But lets assume we can help you.

In response

1)Fuck You!
2)20 pullups 100+ crunches
3) thx for the motivation.

Sartan

 

[Sartan]

gymgurl and cwc73
thx for the replies.

I have cut another 2 minutes off my 2 mile and I am running 4 miles untimed to get use to the distance. All on the street not the treadmill.

Sartan

 

[Dave416]

Ino this doesn't help you with your problem, but just wondering for personal reasons

Is there any difference between running on the street, and on a mill? Obviously for what you are working towards, it's better to have the actual expeirence since im sure your test won't be with a tredmill.

 

[Sartan]

Yes For me I find it MUCH easier on the treadmill. The key to running is distraction. Youhave to keep your mind off the pain. In the gym I have hot girls walkin by. I have 4 big screen tvs playing crap, etc. On the street my knees and ankles hurt more and my times are slower.
That is one of the reasons in Military runns they call cadance to distract your mind.

At the moment I am leaning away from this option as I have a Federal Law enforcement job interview next week(this is a better option because of time away from kids).

thx
KP

 

[Gymgurl]

I find it much eaier on the road. I think it has to do with how you train. I run outside all year so I am just used to the road I guess...Im faster on the road then the treadmill

 

[Synpax]

Pudding boy -

Your problem is that you are running on sidewalk/cement. Cement is 33x denser than asphalt. Run on the road or asphalt trails.

Since you aren't doing your PFT on a treadmill, you need to train like you will race - outside, off the treadmill.

Running with musics helps.