Page 1 of 1
Posted: Wed 15 Oct, 2008 12:12 am
I'm a new member here, and am entered in next years Paras 10.
Yes, I know there is a lengthy thread on the subject, but lot's of it seems to involve "issues" I have no involvement or interest in. No offence intended.
I'm 44 and, although fitter than average, nowhere near capable of this kind of race at the moment. I've been running for the last 6 weeks, with the last 2 involving some running carrying 12 lbs (ish) in a bergen. 2-4 miles is where I'm currently at, along some rough and hilly terrain.
I'm aiming to avoid injury by using all the many months I have left before the race to get to the required standard in a slow but sure manner.
What I'm hoping for is some great general training advice. When to crank the weight up? Or is it better to get the distance first, and then slowly add weight later? What is the terrain like? Yes, I've read about the hills, but what is it like underfoot?
Anything really, especially from people with experience in successfully completing the race.
Thanks in advance,
Posted: Wed 15 Oct, 2008 1:02 am
Personally I would take a two step approach to your training.
Firstly, I would run without any weight and in trainers, building up from your 2-4 miles as your fitness increases. Your main aims for running should be increasing the pace and distance of your runs. If you run with weight, even fairly light weights, and your body isn't used to it then you're far more likely to pick up injuries.
Secondly, to get you use to carrying a bergen, just try walking with it first. Because there is less impact when you walk the risk of injury from the weight you're carrying will be significantly less than if you go running with it. I'd also wear boots too as this will help your feet get used to them. Like with the running, as you get more comfortable over time as your fitness increases you can start to push the pace and increase the weight gradually.
Eventually you can start to merge the two as you feel more confident. It'd also be a good idea to build up your lower body with some squats etc.. as this will help when you're Tabbing.
As long as you have a sensible approach to your training and don't over do it, especially early on, then you should be fine. Anyway, hope this helps & good luck with the training matey.
Posted: Fri 17 Oct, 2008 8:56 pm
I would forget the bergen (as Alpha as mentioned) for now, work on your cardio.
My best advice would be to do plenty of fartlek training to get your recovery time as low as possible, it'll help immensley.
Also as mentioned above don't over do it.
It's also worth noting I did everything totally opiste to what I've just advised
and I payed for it, I did complete the race and in a semi decent time but by doing the correct training I do seriously believe I could of took a good chunk off my time.
Also get a smallish bergen as opposed to say an 80 litre one.
Posted: Tue 21 Oct, 2008 9:23 am
Thanks for that. One thing does confuse me a little though.
Running without a bergen does seem fairly different to running with one. It's a whole different technique. Now I do know that putting in too much weight too early is going to cause injury.... and I know that running hard without one will increase fitness.
But shouldn't training be specific? The event is getting over the course with a bergen on. Wouldn't it be a good idea to train with one, albeit only building the weight gradually, rather than train for the majority of the time without it?
Posted: Tue 21 Oct, 2008 9:39 pm
I think you've hit the nail on the head mate. Do alot of cardio then do some cardio with weights over undulating terrain, slowly increasing the weight as time goes by.
Posted: Wed 22 Oct, 2008 2:40 am
Brian S wrote:But shouldn't training be specific? The event is getting over the course with a bergen on. Wouldn't it be a good idea to train with one, albeit only building the weight gradually, rather than train for the majority of the time without it?
Obviously you have to find out what works best for you, however, what I was suggesting was alternating your training for example; on one day you do basic running then on the next training session go for a "Tab" with your bergen but simply keep at a fast walking pace rather than running.
That way you're training will be specific to what you're planning to do however it will be less risk of injury and you will be able to increase the distances you're running earlier than you would be if you're running with weight.
However, I'm just guessing at what your fitness and all round capability is, you might find you're able to do the workouts with weight already. We can only give you general advise it's upto you to decide whether or not it's relevant to yourself.
Posted: Wed 22 Oct, 2008 1:11 pm
The advice is sincerely appreciated, believe me. Thanks for your time, and please offer anything else you may have.
My only "experience" of an even like this is the fact my Great Uncle (now sadly deceased) was one of the original Commandos who helped form the regiment.
I'm doing the race in his memory.
Posted: Sun 26 Oct, 2008 6:37 pm
good effort Brian! He'll be bloody proud!
Posted: Sat 08 Nov, 2008 11:35 am
Just A note but there are two training plans on the para10.com site.
Check the downloads box on the left of the page.
---- Link to download
---- Link to download
Posted: Sun 09 Nov, 2008 4:18 pm
This is a programme that one of the PTIs from 4 Para posted. Might be worth a go.
http://www.mfat.co.uk/forums/viewtopic. ... ht=#189130
This is also a very good one to get u going. Tried, tested & created by Paratrooper01 who used it to get through depot & P Coy.
Giving Paras 10 a go this Sept
Posted: Sat 24 Jan, 2009 3:22 pm
Hi, I'm also 44 and giving the Para 10 a go. Fitness trashed in 2008 due to 3 month chest infection and work pressures, so looking forward to 2009 fitness buildup. Spent previous years running and messing about every few weeks with bergen work.
End 2008 and now, have been using a 4 mile hilly route tabbing with bergen and using a heart rate monitor for interest. I have got used to doing this heavy (55lbs) but the pace is slow (12 min miles).
Most advice I have had so far is to build the fitness up mostly with running and I intend to keep used to bergen work once a week.
Leading up to the event, I shall drop the bergen weight and gradually build distance.
One tip from my bergen and boot work over the last few years is get a pair of 1000 mile socks. I have had no issues with blisters.
Posted: Mon 26 Jan, 2009 12:57 am
Your pace is already quicker than mine, with more weight too.
Looks like I'll see you trot off into the distance as I plod along.