Get fit for PGAC

[Jafa]

Hi all, I've just passed my Interview I have my Medical in a week and hopefully my PGAC within 2 months. Ive just came back from an injury which has kept me from exercising properly for over 6 months but Ive been patient and now I can do all the exercising I need without injuring myself. Obviously I wont be able to run a long distance to start with so how long do you guys think will be a good distance for me? What other exercises shall I do daily to reach the Physical standerds I need to pass the PGAC? I understand I will have to run 3 miles within 24 minutes at the moment I have found it tough to run over 2 miles (Feeling dizzy, sick) but I can run 1500 meters in 6 minutes very comfortably, its just my Stamina which needs improving. Any help will be much appreciated

[mr_man_2168]

Build up your running mate and it'll come. Work out a 3-mile route and run til you can't keep going, make a note of where you are then walk for a bit til you don't feel like you're about to die anymore. Next time you run, just make sure you get past the point where you had to start walking before. Take a stopwatch too and aim to get your time down each time you go out. It doesn't take too long, then once you can run the whole distance comfortably, step up a gear and really start busting your guts to bring the time down.
As for other training, I've been doing a weights program, mostly low weight high intensity stuff to get my endurance up. And the all-important press ups and situps of course!

Good luck!

[EagleEyes]

What was the injury mate?

[J4M13]

3miler is being changed to under 22mins now isnt it? Im sure i read on here someone saying that??
Im finding Fartlek training and hill sprints are working very well for me getting my running upto scratch.

[mr_man_2168]

3miler is being changed to under 22mins now isnt it? Im sure i read on here someone saying that??
Im finding Fartlek training and hill sprints are working very well for me getting my running upto scratch.

I've heard allsorts recently about PGAC standards changing, adding in a stretcher run/log run/some sort of other extra. Been trying to clear it up but as yet I'm taking it all with a pinch of salt.
That said, I'll be training extra hard over the next 2 weeks to get my time under 22 mins! haha

[mr_man_2168]

Right I've not found out a definite answer on the 3-miler being 22 minutes now, but more than one person has said they've already introduced a Battle PT session to test determination. It sounds like fun in a sick sort of way! haha.

[Jafa]

Thanks for all the replys. I think I can run 3 miles but not under 22/24minutes at the moment. Maybe I should just do that everyday and try get the time down each day. As for the injury I ruptered my cruciate knee ligaments whilst playing 5-a side football, it was very painful but at the time I didnt know it was anything serious and carried on running and injured it even more, I couldnt walk for weeks.

If it has been changed to under 22 minutes it just means extra work and for the people who really want it will be able to achieve that.

[Jafa]

Ok, Ive been running 3000 meters everyday but yesterday I decided to go up to 5000 meters (3 miles) I completed the 3 miles but it took me a massive 34 minutes I tried again today, I went faster and it took me 30 minutes, knocked off 4 minutes in a day, I am knackerd but very happy... Anyway Ive got my medical tomorrow (Im certain Ill pass) and after that I really dont know what distance I should run each day. My aim is to do every 1000 meters in 5 minutes so after the whole 5000 meters I should be under 25 minutes. I can run 2000 meters in 9 minutes but after that I just can run fast anymore.

Should I run 5000 meters everyday or do I keep running 3000 meters and try to get a time less than 15 minutes and after I achieve this shall I run 4000 meters and try and run that in under 20 minutes and so on?

[Glenn]

Try running for time rather than distance. If you stick to running the same distance, you will start to run it faster but not increase the distance you are running. If you run for time the distance you cover should hopefully increase within that time period.

I personally would recomend doing three or four 30 minutes runs a week as well as one 45 minute.

Dont over do it though. The last thing you want to do is injure yourself.

[gunner75]

its worth noting that sometimes to break through a plateau in training, all that is needed is a week or two off. have a rest as it may be the case that you have over trained yourself.
also a very good way to get your speedwork or timing up in running is to build up a high standard of endurance training, i.e pound out the miles. its no good saying your max run distance is 5mile when your trying to get a very fast or faster run time over 3mile. you need to be on the road building up to a long distance run on the sunday or whenever of say 10 to 15 mile. do this a few time then go back to a 3miler and your time should improve.

[EagleEyes]

its worth noting that sometimes to break through a plateau in training, all that is needed is a week or two off. have a rest as it may be the case that you have over trained yourself..

This is very true, I often do this my self. But 1-2 weeks is a little too long to be taking off. Just a few days to a week rest should do it, you'll come back and run the best time you ever have.

[Jafa]

Ive improved dramatically over the past few weeks. I now run 3 miles in 26 minutes (It took me 34 minutes a few weeks ago) and can do 35-45 Press ups and 40-50 Sit ups in 1 minute.

Im just wondering if Im doing the Press ups correctly because some people I know do them with elbows tucked but I do them the normal way ( )

In the PGAC do you have to do them with Elbows tucked or however the way you want?

[Gadget]

Hey everyone
I sent my application for the REG a few days ago and start my training (provided by the RAF site) this monday. However im anxious that when it comes to it I wont pass the PGAC because Im a slim build and haven't regularly taken excercise for a good few months. Can anyone offer me any advice on a sure fire way to mentally and physicaly prepare myself for the PGAC

[Jafa]

Ive changed my running plan a few weeks ago to this:

Monday: 3 Mile run
Tuesday: 5 Mile run
Wednesday: 1.4 Mile run (Fast)
Thursday: Rest
Friday: 3 Mile run
Saturday: 5 Mile run
Sunday: 1.4 Mile run (Fast)
Monday: Rest

And everytime Ive gone for a run Ive improved eg. Ran 3 Miles on Monday in 25.24, Ran 3 Miles on Friday in 25. 17, Ran 3 Miles on Tuesday in 24.55 etc..

My best time for 3 Miles is 24.49 but want to get it down to at least 22 Minutes. Do I keep doing what Im doing or is their something else I can do to improve even more?

[JunkBox]

Should you not change your 1.4 mile run to 1.5 if thats what your being tested on?