3 miler on PRMC, what speed should i be running?

frostie593 · Post by **frostie593** » Tue 30 May, 2006 2:43 pm

my fastest 3mile time is 19:13, and that was on road, i find running on a treadmill is nowhere near as hard as doing it outside

Felias · Post by **Felias** » Tue 30 May, 2006 4:40 pm

Aww hell, if your going to boast. My fastest 10 miler time is 63.19..

shorts t shirt and the trusty IPOD.

rgj-rifleman · Post by **rgj-rifleman** » Wed 31 May, 2006 8:27 am

That is some speed there mate, blimey. well my fastest 1.5 is 9.07. I definetly agree though, road running is alot more effective than the treadmill. I thought i was a wicked runner till 4 days ago when the treadmill broke down (getting fixed thursday). BUT... i wont be using it. When i run outside i find it alot harder, wind resistance, hills, uneven road, weather, tempreture,and it aint a spunge to run on either. Anyone that is thinking of either doing road running or treadmill, i 100% urge you to go with the road! Besides in the marines you will be running on the road, so better get used to it, im finding it extremly hard on the road at the moment. for instance, this morning 4 miles in 40minutes

i really need some road work. On the treadmill not a problem, on the road its a whole new game.

bigdog · Post by **bigdog** » Wed 31 May, 2006 10:22 am

Wee Jock · Post by **Wee Jock** » Wed 31 May, 2006 4:39 pm

6:20 min miles is a good pace for a fit person over 3 miles, let alone 10. What's your secret (or is '63 mins' just a typo)?

Hankins · Post by **Hankins** » Wed 31 May, 2006 10:22 pm

Felias wrote:Aww hell, if your going to boast. My fastest 10 miler time is 63.19.. shorts t shirt and the trusty IPOD.

yea mate, i have to go with wee jock here, how'd you run it that fast, i think id fall over and die before i ran something that fast

rgj-rifleman · Post by **rgj-rifleman** » Thu 01 Jun, 2006 10:34 am

Yea, how long did it take you to build up to that speed Felias, was it a couple of months, like 7 or somthing cause that is mega speed. Should be chuffed with yourself. I couldnt run at that pace not a chance. Not yet

Banch · Post by **Banch** » Thu 01 Jun, 2006 2:58 pm

Come on guys, judging by most of his other posts the kid is full of shit.
Just take what he says with a pinch of salt, I think most others do!!

Felias · Post by **Felias** » Fri 02 Jun, 2006 7:34 am

Basically, after 3 miles in around 19:30 I am hanging nearly, then second wind kicks in and I find it alot easier during the completition of 4 mile. The first 1.5 miles are done in around 9 mins. The 6 miles with sprints work wonders as the 2 and a bit miles in the middle it's sprinting at regular intervals not full out 100% just picking up the pace a lot quicker and lifting the legs. SPrinting for about 60-80 meters. The time is quick I know but it's up and down some very small incline bridges which arnt really anything. After around 6 miles the pace stays the same and you don't really notice how quick your going, breathing in from the nose and out the mouth etc somethimes through the mouth. ENergy levels play a huge part and water intake, I drink lots before the runs. It the speed and time came simultaniously as when I progressed from 8 miles to 9 then 10 progression was made week by week. Endurance runs were sandwiched between sprint runs.

Unfortunatley, I've only reached this standard in the last 2 weeks and I start RT this monday.

I'm not really a big fan of running, I like chinups more.

.

rgj-rifleman · Post by **rgj-rifleman** » Mon 12 Jun, 2006 12:36 pm

Still, all round decent fitness, best of luck mate!! Id be a happy HAPPY man if i could pull in that time, new update, 34 minutes now, so 6 minutes faster than last time, and now i want to shave off anotehr 6 minutes to do the time in 28 minutes!! That what my AFCO has pointed me to doing. One day im going to hit that target!!! Just got to keep training!!!

Tony_nufc · Post by **Tony_nufc** » Mon 12 Jun, 2006 1:00 pm

Hi guys,

My son is training for his PJFT and hopefully his PRMC. He is 16.5 and is currently running 3 miles in around 22.5 mins with 22.04 being his best, the problem he has, is that he has to stop for a "rest" a couple of times during the run but still gets the times.

Any tips on how he can run with out having to stop for a quick rest.

Tony

rgj-rifleman · Post by **rgj-rifleman** » Mon 12 Jun, 2006 2:22 pm

Yes, the best thing he can do is just to slow his pace and just persuade himself not to stop. By slowing his pace down he wont be exhausted to quickly and by not stoping he is getting used to constant training without rest, therefore building up a better cardio system. On PRMC he wont be allowed to stop, so its very important that he keeps just running. IF he has the fitness and not the mind he is sure to fail. Hes metally got to think, not long now, dig deep and just run to the finsish then i can chillout. I keep thinking about that green beret when im running and exhausted!! But if hes pulling in a time like that with pauses for rest he is doing very well for himself.

Keep up the good work mate and dont stop whatever you do. Just keep running!!! Keep me posted on his progression!

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