PRMC Training

[rgj-rifleman]

I am waiting for my PRMC date and my test dates at the moment but they should be back to me very soon.
I am doing swimming on a monday followed by kickboxing in the evening, on a tuesday i am doing the prmc workout in the booklet followed by a three mile run at 8:30 minute miles, on a wednesday i am doing a tempo run for 35 mins at 7:30 minute miles, on a thursday i do again the prmc workout followed by three miles, on friday i have a restday, on saturday just a prmc workout, and on sunday a four mile run.

This is weekone to break me into it, stage one of my training is a 7 week program, i then go on to stage 2 which is longer.

By the end of stage one i am tempo running for 50 mins, running 8 miles, and doing roughly 18 chinups per day throughout the program and then doing my runs. This is a very rough guide to the training i am doing.

It is very hard but i feel stronger throughout the weeks, im the fittest in my TA platoon at the moment. I was wondering, anyone out there that is training for the prmc or had done the prmc, is this a good program?

p.s i have only put week one into this blog, it is a 7 week program, then i go to stage two where in the end i am running 14 miles on a sunday. Thank you for any replies

RGJ Rifleman

[speedfreak]

FOURTEEN MILES ?? Are you serious ?

mate its a POTENTIAL royal marine course not the commando tests, Nobody on my PRMC could run anywhere near 14 miles... most would have struggled 5 or 6 miles. For PRMC just try and do 4 miles in about 28 minutes, all other running needs to be oriented towards sprinting, Im not saying having the ability to run 14 miles would be a bad thing, but for a PRMC its a waste of time because you could be spending that time doing stuff thats done on the PRMC. Instead of that 14 mile run do this.

Pick a football field or long piece of grass, sprint as fast as u can to the end and back then do 20 pressups. sprint to the end and back again but then this time do 20 tuckjumps, there and back again and do 20 starjumps, and again but this time do 20 situps and on and on. This is basically what your going to encounter on the PRMC, not long runs.

Finally putting in one long run a week did help me with leg strength especially when your hanging from the bottom field warm on the assault course but half that 14 mile run your planning to do and it'll be a bit more sensible.

Best of luck mate.

[Nickosx]

Arite fella and welcome to the forums

You routine doesnt seem to bad, you should try to be exercising twice a day prior to your prmc though, so try doing the bodyweight circuits in the morning everyday and your cadio sessions in the afternoon but your running seems ok, aslong as the pace increases as 8.30 per mile is pretty slow. But if it works for you, just crack on

[Nickosx]

FOURTEEN MILES ?? Are you serious ?

14 miles is not that far. Come on, i think jade goody managed 18 miles in the london marathon ffs . There were plenty of good runners on my prmc, alot were athletics types. I did a long run once a week as part of my training for prmc and i felt it helped my endurance, also lots of sprint training.

[speedfreak]

FOURTEEN MILES ?? Are you serious ?

14 miles is not that far. Come on, i think jade goody managed 18 miles in the london marathon ffs . There were plenty of good runners on my prmc, alot were athletics types. I did a long run once a week as part of my training for prmc and i felt it helped my endurance, also lots of sprint training.

The thing i noticed with distance runs though is your body gets used to them and most people will run them at a steady pace where their heart rate is quite low. About 6 months before my PRMC i stopped doing anything over 6 miles because in all honesty those 8/9 mile runs wasn't really doing anything for my sprinting speed and 3 mile run times.

All im saying is the only road running test on the PRMC is a three mile run, So instead of running 14 miles steady pace... just do 6 but best effort!!! The last thing the PTI said to my course on the PRMC is after every session of PT you have to be hanging. Meaning heart, lungs, legs, arms and every other body part you care to mention. A 6 mile run best effort will completly f**k you up, a 14 mile run steady pace run will just tire you out.

[Nickosx]

Fair point, for prmc there isnt really a need to be doing them, although it wont do you any harm to be able to do it. For my prmc i hardley ever did 3milers though, i did 5-6milers and a 9 mile run every week plus football training for sprint work. Now in hindsight from prmc, i have been doing a lot more sprint work and hill training

[speedfreak]

Now in hindsight from prmc, i have been doing a lot more sprint work and hill training

Well there you go, I can see the logic in those 8 mile runs... Personally i didn't do many of them but i can see why people do... but 14 miles ?

I think the lads 14 mile run should be replaced by a bottom field session

[rgj-rifleman]

This is great i didnt expect so many replys so quickly. Remember lads i have got good fitness but my running is in all honesty attrotious that why im at the 8:30 pace. But on my tempo runs im going at 7:30, and on week 2 i have been doing the sprint runs, i do 400 metres of sprint, 400 metres of steady pace, i do this for 3 miles, im talking just over 6 minute miles in this case for my sprint runs. As for the tuck jumps and everything i get all sorts of that during my 2 hour kickboxing session, i am greatful guys on all your posts i am going to try to absorb everything i can, please keep posting.

p.s the 14 miles i hope will just keep up a good cardio, and in stage 2 i am running faster than 8:30.

thankyou

RGJ-Rifleman

[Nickosx]

Just try to get all your runs at the 7min per mile pace or under and you should be fine, since your in the TA you should be able to ask your PTI for advice anyway

[rgj-rifleman]

Thing is nick i dont want the TA to know im joining the marines, they may turn there nose up at the fact, even though id be a regular. Because its navy and not army i think they wouldnt like it, and because of my civi job im still training, because i cant get on most weekends, so its a difficult situation.

[Nickosx]

You never know really until you try, but i have found so far that most army units have quite a lot of respect for the marines, and they may even be pleased for you. My mums partner is a s/sgt in the army and hes given me some good tips on all the personal admin side of things and thinks ive made a good choice with the marines.

[rgj-rifleman]

thats brillient, i have the upmost respect for anybody training for something like this. I think its brillient!! So you reckon my training is on the right path?

[Nickosx]

Aye, its looking ok, what kind of scores are you getting at the moment, i.e. max press-ups, pull-ups, sit-ups and best time for 3miler etc?

[rgj-rifleman]

this will sound bad, for normal chinups i could probs get about 10,11 , max pressups (military, chin touching floor back straight, i average at 70, and situps (elbows touching kness) average at 80, these amount i get within two minutes, and the three miler is a terrible 9.07 pb, but should change with this marines workout! lol

[Nickosx]

errmm 9.07 3miler, do you mean 1.5 mile?? the rest of the scores are pretty good though and enough to pass prmc with