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For real ! I cant run on the treadmills, i bounce all over the shop, and cant get a rythum going like i do on the roads, which is all important !

Jackal - 3% gradient @ 16kph+ good one mate !! When do you pass out ?

Not bad Jackal. Checked your profile, but didn't help, are you in RM selection, in training, or what?? (Sorry, don't get that much time online, can't read back). You won't have many worries with the running anyhow, I struggle to manage that pace on a treadmill on the flat for that distance, though on the road it's fine...though I haven't run on a treadmill for a while. You one of these natural runners, or is it just a hell of a lot of work??

He's got his interview on the 15th of April.

I did my PJFT today. Got a time of 9mins 16secs. My best time so far considering I only tried it twice last week. First attempt 9:57, second attempt 9:37, then the PJFT. I wanted to go faster than 16kph and I kept getting static shocks from the machine when I touched it!

Next step - PRMC!! I'm packing me pants. Bit more training and I'll ready as ever.

cheers.

-Jamie-

did my pjft today and im well disappointed 10:11 when my best is 7mins 55.

ive been training like mad aswell suppose it was my first time on a treadmill and was running all over the place could get the rythme right

so i on a downer at the moment just hope it dont affect my prmc somehow.

Don't worry at all about that time It doesn't mean anything a pass is a pass with the PJFT. As long as you know your best time is 7.55min then you should be fine.

Yeah your gonna goto the PRMC and DIE mate cos yer pjft score was average !

7.55 for a mile and a half is well decent mate !! thats, what (maths) a five minute mile and a bit ! You'll be fine !

Wheni did my PJRFT it was my first time i had evwer done the mile and a half so i didnt know what i was expecting. I was silly really i just had the attitude of well how hard could it be. I was that confident i had a quick smoke just before i went into the gym. i mananged to nail it in just over 9 mins. I reckon could of done it faster too, as i had plently of gas still in the tank. I thik i could, without sharening my sword in public do it in around 8 mins to 8.30 mins now. Although im a bit reluctunt to have a quick check.

I'm not a natural runner in the slightest really. I'm 6'2" and pretty heavy (about 14 stone, not fat though), but I put alot into it...It's all about VO2 max and how fast you can recover from exerting yourself whilst still running. I personaly run every day bar one. But the running I do is a mixture of short sprints 40-50m, progressive sprints etc, long 9 milers, 6milers, fartlek workouts and 100, 200, 400, 800 m sprints (when you do the sprints don't stop do 10 squat thrusts/press ups then slow jog back to where you started, then sprint again. By jogging back to where you started and not stopping, it keeps your heart rate in the aerobic zone. I started by doing
Week 1) 100x10,
2) 200x8,
3) 400x4,
4) 800x2.
Don't do this more than once a week when you first start because if done properly you'll be a jibbering wreck, and your legs will need to recover.

The thing I think has helped me loads is fartlek (It's Swedish for speedplay)...This is a tipical 1 hour work out.......
5 mins slow warm up jog
2 mins normal pace
2 min 80% effort
30 secs 100% sprint
2 mins Jogging
2 mins normal pace
2 mins 80%
1 min 100%
30 secs fast walking
2 mins normal pace
etc etc It's all about constant speed change.

Then a five minute slow jog warm down (so the warm up and down takes up 10 mins of the hour)

The reason this is so good is because it combines an aerobic work out with an anaerobic one, so when you've been sprinting for 1 minute at 100% you don't stop, you have to recover whilst jogging. Now when I first started this I found it bloody hard but as the weeks of gagging whilst trying to jog go by that starts to go and after sprinting you can recover whilst carrying on at a good pace. I do 1 hour on saturday (no other exercise done that day when you first start except press ups, sit ups etc, because an hour of that if done properly is pretty serviour) and 45 mins on thursdays after swimming for half an hour and the gym for an hour. Obviously your 100% after 45 mins isn't going to be the same as when you've just started but it's all about pushing yourself. I run 7 miles in an hour using this technique, not that far but that's not the piont. Try and find some hills as well, around where I live the 3 mile course I use has 8 pretty big hills...so after doing 7 miles fartlek I have sprinted up 16+ hills....It's bloody horrible I dread Saturdays...

What I would also surgest is if you have a leisure centre near you check to see if they have circuit training there, as at my one they have circuit training three times a week, Monday it's for a hour and a half and friday is Boot camp where we get a good hour long beasting. It's a bit wierd in the warm up sometimes because it's done to music and it sometimes feels like a dance lesson. But they'll get you doing burpees, press ups, bleep test, sit ups crunches etc, squats/squat thrusts, (this is where I do my progressive sprints and 40-50m shuttle runs)....Pretty much everything that an hour down the bottom field intails.

I hoped this has helped. I can't be f*cked to type any more.....

good post jackal,
my VO2 levels are a deff big worry to me, and I have been working hard to improve them and I have started all this fartlek/interval training, very similar to yours but have not yet built up to that level, but it is def hard but you can feel the differences it makes in days.

I found I was no where near serious enough with my training, missing days here and there to go and piss it up with mates, Ive decided this is clearly not on, I wanna be a Cdo FFS! so ive freed up my evenings and mornings to train, at the moment I am working at:

Mon:
0530 start, 30 min fartlek-style run
Work/College throughout day
~1900
Full upper body workout at gym, 20-30 min "endurance" run (this run is me putting treadmill on 3' gradient and doing it at a speed i find hard but not impossible to complete them, at the mo, its 12kph, i do this whenever at the gym (see why im worried!)

Tues:
0530 start, 30 min fartlek-style run
Work/College throughout day
~1900
Full lower-body workout

Wed:
0530 start, 30 min fartlek-style run
Work/College throughout day
R'n'R in the eve

Thu:
0530 start, 30 min fartlek-style run
Work/College throughout day
~1900
Full upper body workout

Fri:
0530 start, 30 min fartlek-style run
Work/College throughout day
~1900
Full lower body workout

I havent incorparated sat into my routine yet, but it will basically be more running and swimming, sun is my active rest day, where I just do a light jog, (im norm real hung over and this is real hard)

word of advice i found so far, dont run too much on the treadmill, the AFCO said to me, as many others have said on the forum, F*** the treadmill! hit the roads and fields! And How! it makes a BIG difference, the impact on the knees and ankles is a lot more than on a treadmill, and I find I can run a lot more on a treadmill than what I can on roads.
Just make sure you have techninque, do not run flatfooted, or u may find yourself with some nasty shin splints or bashed up joints, heel-toe, heel-toe, heel-toe!

I also find it helps to whack "survivor - eye of the tiger" onto the mp3 player

the best,
Rock