Next PGAC

[Phil Taylor]

Hi guys I failed my last PGAC back in october and they recommended that I work on my cardio and come back in feb, I spoke to the AFCO when I got back and they said ring back in feb and we will put you on the next available PGAC which they said wouldn't be too long after.
The trouble is I dont think I will be ready in feb as my times are not coming down quickly enough and you obviously only have 2 attempts at the PGAC.
What I would like some advice on is shall i ring the AFCO now and tell them that I wont be ready for another month or two, or shall I just ring them when im ready to go.
Any advice would be appreciated.
Thanks in advance.

[ChrisGray]

Hello Phil, 2 months to work on your cardio should be enough to be honest. May I ask you just how much you failed by ? If you let me know what you current training consists of I can help you with a realistic scedule to help you get the pass you require.

Chris

[Phil Taylor]

Hi chris thanks for the reply,

my first 1.5 miles i was fine with the squad, but on my 2nd 1.5 mile my legs didnt have anything left (i had done the battle PT session the day before) and i got 14 mins 27 secs very poor.

The training i have done since mainly consists of 3 mile runs, 5 mile runs, and hill reps, i have done a 5 mile race with my brother who has been quite a keen runner for 20-25 years and he reckons my breathing is ok when im running its my legs that dont seem to have anything and thats why im not going fast enough, he said my current training should sort it out but im getting worried now as its coming around quickly!

My best 1 mile time is 8 mins 14 secs
My best 3 mile time is roughly 27 mins 26 secs
My best 5 mile time is 44 mins 13 secs

Thanks in advance for any help or advice

[trfcdan86]

Hi chris thanks for the reply,

my first 1.5 miles i was fine with the squad, but on my 2nd 1.5 mile my legs didnt have anything left (i had done the battle PT session the day before) and i got 14 mins 27 secs very poor.

The training i have done since mainly consists of 3 mile runs, 5 mile runs, and hill reps, i have done a 5 mile race with my brother who has been quite a keen runner for 20-25 years and he reckons my breathing is ok when im running its my legs that dont seem to have anything and thats why im not going fast enough, he said my current training should sort it out but im getting worried now as its coming around quickly!

My best 1 mile time is 8 mins 14 secs
My best 3 mile time is roughly 27 mins 26 secs.
My best 5 mile time is 44 mins 13 secs

Thanks in advance for any help or advice

didn't you have a PJFT before your PGAC?

The only thing I can suggest mate is to take a couple of months of the cardio as that is not where the problem lies and concentrate on strengthe training. Try and do at least 2 leg sessions a week (squats, extensions etc). After about 8 weeks your leg strength shouldve improve considerebly.

I used to have similar problems with my legs and after doing the above I have knocked minutes of my times. Alls I can say is that it worked for me and would reccomend giving it a shot.

Good luck anyways.

[trfcdan86]

By the w

[trfcdan86]

By the way Chris those are some impressive run times bro

[ChrisGray]

Here is the type of training you need to do, if you want to improve your running for you 3 Mile PGAC Run.

Run: When the schedule says "run," that suggests that you run at an easy pace. You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested or approximately the distance. Ideally, you should be able to run at a pace that allows you to talk with a training partner without getting too much out of breath.

Fast: How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

Long Runs: Once a week, go for a long run. Run at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going to fast. This should be an enjoyable workout, not one during which you punish yourself.

Interval Training: To improve speed, you sometimes need to train at a pace somewhat faster than your race pace for the 3 Miles, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 3 Mile race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for a good 3 Mile Run.

Rest: You can't train hard unless you are well-rested. The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days. On the rest days you could also do some cross training. I tend to use the Rowing Machine as it is low impact and is a good all round exercise to do. Or you could just go for a walk, cycle, swim etc.


Week 1
Monday - Rest
Tuesday - 3 Mile Run
Wednesday - 5x400
Thursday - 3 Mile Run
Friday - Rest
Saturday - 3 Mile Run
Sunday - 5 Mile Run

Week 2
Monday - Rest
Tuesday - 3 Mile Run
Wednesday - 30 Min Tempo
Thursday - Rest
Friday - 3 Mile Run Fast
Saturday - 3 Mile Run
Sunday - 5 Mile Run

Week 3
Monday - Rest
Tuesday - 3 Mile Run
Wednesday - 6x400m
Thursday - Rest
Friday - 4 Mile Run
Saturday - 3 Mile Run
Sunday - 6 Mile Run

Week 4
Monday - Rest
Tuesday - 3 Mile Run
Wednesday - 35 Min Tempo
Thursday - Rest
Friday - 4 Mile Run Fast
Saturday - Rest
Sunday - 6 Mile Run