ADSC Coming Up, Final Preperations

[adamb]

I have ADSC coming up on the 6th - 7th November at Lichfield & my 1.5mile time varies quite alot, my best time is 9.55 & my worst is i think 11:31. Im usualy averaging 10:30 & i want to get this time down to around 10 flat.

What i do :-

Cardio wise I run 5 days a week (Mon,Tue,Wed,Thu,Fri) approx 2.5mile in around 19 minutes & this doesn't seem to be getting me anywhere with my 1.5mile time. Any different things i could be doing to improve my 1.5 time?

Thanks.

[TickTock22]

Hi Adam, Try and vary your cardio programme a bit. You clearly do not have any major issues with stamina if you are comfortably running 2.5 mile 5 days a week. I suggest focusing more on the 1.5mile for now and getting use to pushing out a slightly faster pace, aiming to get it hammered out a few times a week. Then once or twice a week go for a longer slightly slower paced run. By focusing more on the 1.5mile for now you will be able to pratice getting your pace just right. Sometimes something as simple stride length can help improve. Try just opening you legs a bit further than you usually do ( insert shite joke here)


Some sprint training/Farlek will help you though. Aim to get a 30 min fartlek run done at least twice a week. It hurts but it works. If you don't have access to a running track use lamp posts in the street. Sprit one one/jog one, sprint two/jog two and so on. By working on your sprints you will improve your speed. You want to be able to get a good sprint up at the end of your 1.5 after a good quick pace.

Don't forget the longer runs though, Running more than a mile and a half is a good idea because you will be running alot further than that during phase one, and trust me week 3 can be a bit of a shock to some people! But for now if you want to get that 1.5mile down then work on your pace and speed work.

Best of luck.

[adamb]

Im keeping my times im using a heart rate monitor. I recorded this over a period of 4 days

Day 1 :-

Time - 26:09
Avg BPM - 178
Max BPM - 192

Day 2 :-

Time - 20:47
Avg BPM - 163
Max BPM - 192

Day 3 :-

Time - 20:00
Avg BPM - 174
Max BPM - 182

Day 4 :-

Time - 25:22
Avg BPM - 177
Max BPM - 200

Its mixed distances so i wont bother with putting the distance down. Is this ok or am i not running long enough?

[TickTock22]

Honestly Adam this seems fine, just keep it up and try and run the 1.5 mile more so you can get use to the pace needed. Also get some fartlek done. It will pay off. ADSC is not nearly as bad or difficult as you think. Just try your best and everything, do what your told and arrive with the correct mindset.

[adamb]

Yeah thats kind of a problem, i have the stamina i can run & run & run but at my own pace. I can comfortabely run say 6 miles at a 8min mile pace but 8min mile is to slow. I can run 1.5 in around 10;30 but im knackered after it and i cant understand why, i think its because i know im being timed.

[mozza]

mate just really try not to worry to much about it i thought i wasnt really that fit but when the 1.5 mile comes around you're so pumped with adrenaline you pull it out of the bag, i got 10.8 and was well chuffed with that so my advice is carry on running try doing a few sprints at the end of you're run's so you feel soooooo tired then jog on spot then warm down! you'll be fine mate! good luck.

[adamb]

Day 5 :-

Same route as day 4
Time - 24:25
Avg - 173
Max - 208

So iv'e improved that route by 57 seconds i dont know how lol but im going to do it tomorrow aswell see if i can improve on 24:25

[TickTock22]

Not that I think you are, but be careful not to overtrain. The last thing you need to pick up an injury just before ADSC.

[HarryH]

Ticktock22 is right, you don't want to pick up an injury so close to selection by pushing yourself so hard.
As long as you get under 11:30 you will pass the run in any trade you want for the army.
Just finished my selection yesterday and no one failed the run, prepare more for team tasks as they have a higher fail rate than the run.
I'm not a PTI or anything but you really need to give your body time to rest otherwise you will not notice much gains or give your body time to grow.
My advice is run hard at 1.5 miles 3 times a week with a rest day every other day.
Also Try to go Swimming Once a week maybe on a rest day, Swim Lengths for 30 mins without stopping and see how many you can do and try to improve lengths each time.
It will really help your lungs and heart also takes pressure off tired joints.
After selection you can up your fitness to prepare for phase 1, Longer runs more upper body strengh ect.
But to be totally honest the hardest part of selection is the medical. So many things you can fail on.
Good luck and let us know how you got on.

[adamb]

Yeah i heard theres alot of things you can fail on the medical on, i passed my RM medical so hopefully i can pass this one.