Increasing running distances

[jezb]

I know its been discussed on here before, but here it goes anyway.

Been running for a good few months now, and had only been running 1.5 & 3 mile distances and my times had stagnated. My thinking was that I should concentrate on the distance that I need to be running for pjft & prmc. So for the last couple of weeks I have been running 4.5 milers.

On Sunday I did my pb 1.5 (by 10 sec to 9:11) & tonight I did my pb 3.0 (by 30sec to 19:55) - so it seems to be working for me.

Im going to up it to 6 miles and see how I go, so if your times are'nt improving much, try increasing your distances.

Have fun.

[fodd]

try hill programmes and interval training to improve your cv then start increasing distances remember that your pjft is only 1.5 miles and your run on prmc is 3 but try and increase distances to increase your endurance

[Exarch]

the 3 mile run by itself isn't that challenging if you've trained for it. It's the constant abuse from sprinting in the bleep test, bottom field, assault course and gym test 2 that really take it out of you.
hill sprints and interval training are key!

[lodgi]

Exarch, i'm struggling with my 3 miler time. At the start of december my 3 mile pb was 21mins 23sec, and seemed to be dropping every 2 weeks or so. But all december upto the start of january I had a chest infection and couldn't do any training. Since I've started back I've been tending to do runs between 4.5miles and 6miles. I timed myself for a 3miler on monday (sunday was a rest day) and my time was 22mins 8 secs, and that was my best effort. I can't understand why my time was so bad. The month I missed of training (december) won't have helped at all, but I would have thought my time would be at least equal to my pb, rather than 45secs slower. I've been taking the runs quite steady and pushing myself for the last half a mile or so. Any advice on getting my 3 miler down would be appreciated.

Also, whats the best way to run over an incline in the road? My 3 mile course has a steady but quite long uphill section, which I have to run up then back down again. I tend to go slower uphill then try and make up the time going faster on the way down. Is this the best way to do it if I want a pb?

[sandam]

Rather push it up the hill. Down hill is more taxing on your knees and belting it down will cause more harm than good.

As for me, at the moment I have two runs, 2.5 miles and 3.5 miles and I'm trying to get the time down for the 2.5 because that is my training for the PJFT. However, I think HT with RMR London will help as well (first night tonight, can't wait!). For the 2.5 I belt it for the first two miles and cool off on the last .5. to date my best time for the two is 16:40ish so got to really put the effort in. But I know it will come with time and training.

[Goy]

Hello,

Can I ask sandam how heavy are you? I just noticed on your sig. it says you failed your medical for being 3kg overweight, I didn't know there was an upper weight limit?

I don't mean to steal this thread but I'm just curious, as I weighed myself the other day and came in at 93kg (I'm 5'10") and I thought that was abit much, I just can't help but put on weight.

Cheers...

[lodgi]

Rather push it up the hill. Down hill is more taxing on your knees and belting it down will cause more harm than good.

I don't mean a stee hill, I mean a shallow incline.

[digitalfreefall]

I have been concentrating on getting in a good distance while I am out and today my 3 miler time improved by leaps and bounds.

The WO1 who had a chat with me after my failed PRMC advised to run non stop for 60-90 min once a week without worrying about distance, run 2 x 6 milers and 2 x 3 milers every week.

He said that unless you can run 6 miles comfortably without wanting to die your making things very difficult for yourself on the PRMC, aim to do 6 in less than 45min and the 3 milers will be a walk in the park.

Also I bought a Camelbak so that I didnt need to stop for water or mess about with a waist belt holder on my big runs and cycles, it makes life alot easier and they dont cost alot (less than the cost of one night in the pub anyway)

[UtrinqueParatus]

Off Topic: Those camelbak hydration systems are awesome, when i went to the army rugby championships last year everyone had them full of vodka and other alcoholic products... Great stuff....


On Topic: How do you get yourself running for longer periods of time i can run for about 30 mins comfortably whether i blast through it or go at a snails pace it seems to be my barrier after that i am in a world of hurt and i cant seem to make any progress on it... Any ideas?

[druadan]

Or if you're a cheapskate, look up Platypus hydration systems, they're the same as Camelbak but without the actual rucksack pouch type outer; I always use one in the top of my bergan (tho we're also now issued Camelbaks for desert use, which have clips for use with webbing or the Osprey body armour as well as the usual shoulder straps).

[Exarch]

lodgi, I'd recommend finding yourself a very long steep hill to sprint up 3 times a week. If you can't complete the whole hill in one sprint then have very short intervals of walking between sprints.

Also, if you haven't completed your PJFT yet I'd recommend getting yourself on a treadmill too. Set it to 16kmph and don't stop running until you hit 2.40km. I find by setting myself targets really helps as I feel a lot less inclined to give up.
After 6 months of hill sprints and interval training I'm now running 2.4km (1.5m) in 7:30 running at 17.5-20.0kmph.

Keep up the regular running and make sure you're pushing yourself every time you run and you'll be fine.
All the best.

[JCAP3]

lodgi, I'd recommend finding yourself a very long steep hill to sprint up 3 times a week. If you can't complete the whole hill in one sprint then have very short intervals of walking between sprints.

Also, if you haven't completed your PJFT yet I'd recommend getting yourself on a treadmill too. Set it to 16kmph and don't stop running until you hit 2.40km. I find by setting myself targets really helps as I feel a lot less inclined to give up.
After 6 months of hill sprints and interval training I'm now running 2.4km (1.5m) in 7:30 running at 17.5-20.0kmph.

Keep up the regular running and make sure you're pushing yourself every time you run and you'll be fine.
All the best.

Exarch:

Often the treadmill gives the impression of good fitness. You should put the treadmill on 1% and 16kmph for 3 miles (i have only ever once managed to keep going for the full 3 miles without having to have a little rest). Give it a go and see how you get on.

Have 2 minutes rest and then jump on a stepper machine (one without the pull/push bars) and do 40 secs 100% effort, 1 minute easy, 40 secs 100% etc etc. Do that for 15 minutes.

[Exarch]

I do most of my running outdoors now. I suggest the treadmill because it doesn't look like lodgi has done his PJFT yet.
From personal experience I've found the best way to train and exercise is to perform that exercise. It sounds obvious but a good example would be people who perform weights training to try and increase their pressup reps. When the best thing to do would be pressups themselves.

As for the stepper machine.... I don't think I've ever seen a guy using one. Do you mean the crosstrainer?

[JCAP3]

I do most of my running outdoors now. I suggest the treadmill because it doesn't look like lodgi has done his PJFT yet.
From personal experience I've found the best way to train and exercise is to perform that exercise. It sounds obviously but a good example would be people who perform weights training to try and increase their pressup reps. When the best thing to do would be pressups themselves.

As for the stepper machine.... I don't think I've ever seen a guy using one. Do you mean the crosstrainer?

http://www.fitnessblowout.com/meta/imag ... tepper.jpg

Its basically that, its like climbing the stairs and is great for all the muscles in your legs. This has seriously improved my sprinting too.

[sandam]

I'm 176cm (5'9.3") and 95kgs. Brings my BMI to just over 30, 30.7 to be exact. The doc wanted it under 30. Its most likely also because I carry a gut - I've never even had a flat stomach let alone a 6-pack.

Also, make sure the running shoes you have are built for a heavy person. Asics or New Balance have long been respected brands for 80+ kg runners. My shoes are NB 1060's - got them on special from decathlon during the Jan sales. My brother runs in Asic Gel Nimbus. Both are very comfy shoes.

If its a shallow incline you're going up and down, then just be careful not to lengthen your stride too much. Even a gentle gradient is still tough on the knee joints. I'd still recommend best effort on the uphill rather than down hill.