Joining 4 Para

[watershed2100]

Hi Guys,

i am going through the process of joining 4 Para A Coy looking for some advice.

I`m 35 was in the Royal Navy when i was younger, will this exempt me from the ADSC? have had conflicting reports on this one.

My fitness is ok have been running for the past fortnight nothing spectacular just getting used to it again, doing 3 miles 4 times a week mixed in with some cycleing and swimming.

i am worried about my weight 14 1/2 stone 5`10" little bit of a gut not by any means fat, iam trying to dump about a stone no point hauling all that excess weight around.

I can manage 60+ press ups and sit ups in the two minutes, its my running that is shitting me up, should i be aiming for long slow runs or short fast?.

help me out guys cheers.

[ofens]

In a nutshell, both...
Here is what I reckon works well for me.

Try interval running or fartlek once a week. This should be a hard session but build up to it gradually in the first few weeks.

Use short runs (2-3 miles) to build up speed, when you can do these at a good pace (7 minutes/mile or less) then try 3-4 miles etc.

Once a week get a long run in, 7-10 miles should be fine (again build this up, maybe start with just 5).
Use a pace you can manage, to start with it's most important that you just finish the run, then start to work on speed, but use more as endurance training and save the speed work for your shorter runs.

You're 35, so bear in mind you are more prone to injuries...avoid running every day, try to get some non-impact phys done in between running days.
For example, between running days I like to try and do some cycling or something in the morning and a weights session later on.
Swimming is also good but cycling will be more useful to your legs for this kind of fitness.

Also remember to have a dedicated rest day...really important.
Good luck

[watershed2100]

Cheers mate i usually cycle about 80 miles a week, as i said its the running thats killing me just now been at it about a fortnight max 4 miles feel ready to step up a notch. still not fast though in any bodys book lol

[gunner75]

whats your current 1.5mile timing? that weight will shift once your starting to improve.

[watershed2100]

best so far is 10-03

[gunner75]

I think your given a certain amount of slack with age anyway mate so I reckon youve got the 1.5miler in the bag at 35. However Id get that down to at least 9.30 so you dont get noticed by PTIs and training staff. Anyway Id put money on that you will be one of the better blokes at tabbing, normally done on the sunday - which some of the young thrusters/racing snakes fail by the wayside. I found that with endurance naturally to follow on shorter runs comes speed. For example work up to 10 miles or so on one hit or run 20mins rest 2mins run 20 till you do 10 or whatever miles - up to you how you do it. The run/rest method gets the distance out but doesnt stress out the legs as much. I run upto 13 miles in one hit - anything over id do the run/rest method. Id do a few weeks (meanin one long run per week) of this then rest. After resting Id go back to speedwork and Id find my times were a lot faster. I used to chuck in firemans carries on both flat and hills - really gets the lungs working! A good tip is to also train with someone of similar mindset - either a mate from 4 para or friend who trains just as hard!

[watershed2100]

Cheers gunner, my mate from work has applied as well so the plan is to start hitting the road together in the coming weeks.