Getting started

[bird]

Do you swim and cycle at all mate? Great for helping your Cv and easy on the old joints. Expecially as you are progressing, it will help you loose some weight for running which will reduce chances of geting injured.

Also fair play mate with your progress, knocking 10 minutes off your time is great.

[Crabfat]

Do you swim and cycle at all mate? Great for helping your Cv and easy on the old joints. Expecially as you are progressing, it will help you loose some weight for running which will reduce chances of geting injured.

Also fair play mate with your progress, knocking 10 minutes off your time is great.

Dont do any cycling, dont even have a bike but I go swimming every now and again, but will give that a go, perhaps after my run? It does sound like a massive lot to trim off my time, but with the combination of just running every night and stopping smoking I feel a lot better for it. The worry I have is it seems to be my legs and not my lungs that are giving in toward the end of my runs, they feel like they are on fire for the last half a mile, but I suppose that is down to the burden they have been carrying for the last 2 and a half miles!

[bird]

Considered a gym and using a cycling machine? could help strengthen your legs up and as i said give your joints a rest. Nothing to heavy with the swimming or cycling if you are not a confident swimmer build it up.

I gave up smoking a few months ago after smoking 20 a day for a few years. Feel great now it does make a difference.

Seems like you have got your head screwed on quiting smoking and loosing all the weight, should give inspiration to some of those people who are in your past situation.

[JamesSly1989]

I'll dig in a bit of advice! Personally just try and fit in as much phys as you can. When you cant be arsed to run, cycle. When you want to drive somewhere, walk (If its within reason!) Cycle to work Etc etc. All this helped me mate! Went from a year ago doing my furthest run of 3 miles in 31 minutes to now doing 6 miles in around 32 minutes! Play the long game, it all takes time.

James

[fubar84]

I'll dig in a bit of advice! Personally just try and fit in as much phys as you can. When you cant be arsed to run, cycle. When you want to drive somewhere, walk (If its within reason!) Cycle to work Etc etc. All this helped me mate! Went from a year ago doing my furthest run of 3 miles in 31 minutes to now doing 6 miles in around 32 minutes! Play the long game, it all takes time.

James

From running 10 minute miles to running 6 miles at 18km/h pace in a year? Wow...

[JamesSly1989]

well to be fair i really put in the effort, running 3 to 4 times a week and was training with a guy who's going in as an officer so trying to keep up with that B@***d drove me enough to get to a good standard! Even now though, i still dont think i run quick enough or for long enough. But then again im never satisfied! And i still aint as good at running as him! And also before i started training properly, i had good CV anyway.

James

[druadan]

Five minute miles for six miles is pretty impressive mate - most people can't do one five minute mile, even in the forces - and you'll certainly never have to go that fast...seven minute miles over long distances is the most you need. Don't forget to include some nice hills tho

[JamesSly1989]

well my best time for 5 miles is 32 minutes 34 seconds. And thats PB. Normally run it in around 34 minutes. Depending on weather conditions ect. And to aid my time, there aren't too many hills, but when i cycle at the gym i do hill training for 30 minutes! And when i did my PB, i was almost crying at the end Always makes me feel better... Sorry if it sounds unrealistic, if needs be i will post a google earth pic of my route and the times i have recorded over the last 3 months if you would like.

James

[JamesSly1989]

shit sorry lads it was 5 MILES! Im such a dumb shit! Sorry, false information! Was looking at my times and distance and realised something was up! Sorry guys Sorry Duradan and others for sounding like a BullS****r....

James

[druadan]

No need for that mate, I was offering praise, not scepticism You're obviously a racing snake, merely pointing out that your running is fine for applying to any branch of the forces...

EDIT as I must've posted at exactly the same time as James:

That's still pretty good for 5 miles mate, keep it up. You really don't need to go any faster than that for the forces.

Crabfat, good effort, sounds like you've got the motivation required at least. Weight loss wise, I'm no nutritionist, but just put less in than you use - or use more. Bear in mind that training for your 3 mile PB isn't really fat-burning: I was always told that you don't start burning fat for the first 20 minutes of exercise (don't know if this is true - where's Spence when you need him!). Fat burning heart rates are far lower than CV or intense workouts - swimming or cycling for extended periods ideal. Or alternate your three milers with a slower six-eight mile run, but careful you don't overdo it on the impact stuff. X-training if you have access to a gym.

[fubar84]

What druadan said is right: you burn a higher % of calories from fat at 50% max heart rate. However, at a higher hear rate (like 75%) you burn less calories from fat, but more calories overall so the effect on fat loss will be the same for the most part.

If your goal is fat loss exercise at 65% max heart rate or above, preferably for one hour, 30 mins minimum.

Having said that all you have to do to lose weight is burn more calories than you consume, so if you eat a heathy diet and run no more than 5k per run it is still possible to lose weight.

[batess01]

Hello Crabfat I have put together a scedule for total novice runners to try aiming towards 5k distance, hope it is of some help to you.

Week One
Mon Rest
Tue Run 1 min, walk 1 min. Do 10 times
Wed Rest
Thu Run 2 mins, walk 4 mins. Do 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 4 mins. Do 5 times
Week Two
Mon Rest
Tue Run 3 mins, walk 3 mins. Do 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Do 4 times
Fri Rest
Sat Rest
Sun Run 5 mins, walk 3 mins. Do 3 times
Week Three
Mon Rest
Tue Run 7 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
Week Four
Mon Rest
Tue Run 8 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
Week Five
Mon Rest
Tue Run 9 mins, walk 1 min. Do 3 times
Wed Rest
Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
Week Six
Mon Rest
Tue Run 15 mins, walk 1 min. Do twice
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun 5K

After you have completed this scedule you could move onto the next stage with a new 6 week plan as follows.

Week 1
Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 30 mins easy
Week 2
Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4-5 x 90 secs brisk with 2.5-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 35 mins easy
Week 3
Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fartlek (free-form fast and slow running)
Fri Rest
Sat 25 mins easy
Sun 40 mins easy
Week 4
Mon Rest
Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fartlek, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 45 mins easy
Week 5
Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 3 x 3 mins brisk with 3-min jog recoveries, then 10 mins easy
Fri Rest
Sat 25 mins easy
Sun 35 mins easy
Week 6
Mon Rest
Tue 25 mins easy, incorporating 6 x 20-40 seconds faster-paced running
Wed Rest
Thu 20-25 mins easy
Fri Rest
Sat 15 mins easy or rest
Sun 5K

haha Don't mean to NAG; BUT..you did'nt put that together haha, that was straight out of the mens health mag haha

[Crabfat]

Well guys, just another update, and the good news is I have finally passed the Medical, shaved of just enough pounds (1stone 1lb) to pass, but I am still looking to trim down to around 14 and a bit. I have taken on board all the great advice from you guys and I owe you all a cyber pint, thanks again!

[Crabfat]

Hi folks, still waiting to join, passed medical, PJFT in a fortnight, but struggling for the time, cant get much better than 11 mins at the moment (11 dead funnily enough!), any tips to help me drop the minute odd in time for the PJFT? And supposing I don't make the time, when/will I be allowed to take another one?

[Lillelj]

Run faster!

I found that Fartlek sessions helped me the most. Hill sprints, bleep tests, these are the types of exercises you will want to be cracking before your PRMC. If i was going to be giving any advice to fella's heading towards PRMC it would be to concentrate, HARD, on aerobic exercises. Sprints in other words.

Don't fuss too much about PJFT, Train hard up until it comes around and a little bit of adrenaline will get you a decent time. Just set it to 15.5 for the first 4 minutes, then whack it up to 16 or whatever is highest and run like diarrhoea.

Good luck