currently running 3miles on roads in 24 mins(hilly course), every other day.then go to gym to bike 15 mins or x-trainer.
sometimes followed by weights or circuits(squats 100kg, deadlift 70kg,other exercises) or 45 pressups,60 situps, 15 pullups(chins).
can only get 1.5m run down to about 11.20 at moment, but longer runs no prob.(have changed running style to forefoot landing to reduce injury risk, as previously constantly injured on heel running style)
is this enough of a fitness base to do phase 1 training? what will i expect to do in first few weeks, as id like to breeze these tests so i can do the training with less risk of injury.
should i start running in boots? any tips for fitness ? thanks.
start at winchester in mid- november.
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fitness required phase1 ?? been accepted,start in 5 weeks.
Id say your base fitness on paper looks sound although I'd work harder on the 1.5miler. Aim for 7min miles or better.
My personal opinion is NOT to wear boots whilst training. The only advantages I can see with wearing them is that your boots get broken in quicker and your feet toughen up and get used to them,ideal if you suffer from blisters and want that phase out of the way.However the disadvantages outweigh this, in that if you have foot problems the extra weight of the boot and lack of flexibility in the foot due to the more rigid boot construction will put extra stress on your feet. With this in mind you can get all sorts of problems from the feet upwards.I'm saying this from my own experiences. I thought after a long lay off from training I could go straight back in and train similar to what I had done when I was younger how wrong was I !!
I'd say get yourself some quality trainers from a specialist running shop. The shop assistant will help you choose a pair which best suit your running style. When I say 'specialist' I dont mean the high street sports shops they will flog you expensive crap that in general will do more harm than good. A decent running shop will be run by people 'in the know' who are usually runners themselves not 16 year old spotty herberts trying to flog you a pair of Nikes so they get a bit of commision or whatever, as generally found in most high street sports shops.
Another thing would be to not train as much on roads because over time this may contribute to over-use injuries if your not resting adequately between training sessions. Ideally going cross country would be better or on softer surfaces full stop (i.e football pitch).
My advice on getter your times down on your running would be to incorporate interval training or fartlek training into your routine. Basically run as per normal for x amount of minutes then increase of decrease tempo , then sprint hell for leather and then walk for a bit.Obviously this works better if you structure it to a pattern over x amount of miles or for as many minutes as your training session will last,you just chop and change to suit your needs.Im doing this at the minute and I notice on my longer runs Im getting faster for longer without losing energy and feeling knackered.
My personal opinion is NOT to wear boots whilst training. The only advantages I can see with wearing them is that your boots get broken in quicker and your feet toughen up and get used to them,ideal if you suffer from blisters and want that phase out of the way.However the disadvantages outweigh this, in that if you have foot problems the extra weight of the boot and lack of flexibility in the foot due to the more rigid boot construction will put extra stress on your feet. With this in mind you can get all sorts of problems from the feet upwards.I'm saying this from my own experiences. I thought after a long lay off from training I could go straight back in and train similar to what I had done when I was younger how wrong was I !!
I'd say get yourself some quality trainers from a specialist running shop. The shop assistant will help you choose a pair which best suit your running style. When I say 'specialist' I dont mean the high street sports shops they will flog you expensive crap that in general will do more harm than good. A decent running shop will be run by people 'in the know' who are usually runners themselves not 16 year old spotty herberts trying to flog you a pair of Nikes so they get a bit of commision or whatever, as generally found in most high street sports shops.
Another thing would be to not train as much on roads because over time this may contribute to over-use injuries if your not resting adequately between training sessions. Ideally going cross country would be better or on softer surfaces full stop (i.e football pitch).
My advice on getter your times down on your running would be to incorporate interval training or fartlek training into your routine. Basically run as per normal for x amount of minutes then increase of decrease tempo , then sprint hell for leather and then walk for a bit.Obviously this works better if you structure it to a pattern over x amount of miles or for as many minutes as your training session will last,you just chop and change to suit your needs.Im doing this at the minute and I notice on my longer runs Im getting faster for longer without losing energy and feeling knackered.
'Every man an Emperor'
cheers mate.thanks for the speed tips. yeah i already run in good trainers-asics 1080 or ds trainerVIII.
do u or anyone else know if i have to wear those crappy hitec silver shadows when im in basic? i can bet that shinsplints are on the way if i do !!!Aaaargh!
what can i expect for phys training/tests in the first 2-3 weeks?
my afco guy is unhelpful, and wont give me any further advice, and told me to stop running and just swim and use aerobic machines.he may be trying to protect me but id rather know for sure what im in for, and then prepare specifically.
do u or anyone else know if i have to wear those crappy hitec silver shadows when im in basic? i can bet that shinsplints are on the way if i do !!!Aaaargh!
what can i expect for phys training/tests in the first 2-3 weeks?
my afco guy is unhelpful, and wont give me any further advice, and told me to stop running and just swim and use aerobic machines.he may be trying to protect me but id rather know for sure what im in for, and then prepare specifically.
Fitness levels
I`m a personal trainer with previous experience of service. I would reccommend you get out on the roads as often as you can, If possable try find an area you can run on grass or sand its easier on the feet.
Your upper body strength is fine, but it could slow you down if you keep training heavy weights mate. go for reps of a weight you can only lift twenty times. if you do 21 its not heavy enough, simple as that. rest up as often as you need as its just as important.
Yes they still make you wear HiTec silver shadows but thats nothing compard to the shite small shorts you will be waering on the coldest of days, you`ll be going nut hunting after those runs!!
Good luck and persevere. Its gonna be 80% mind f**k.
Your upper body strength is fine, but it could slow you down if you keep training heavy weights mate. go for reps of a weight you can only lift twenty times. if you do 21 its not heavy enough, simple as that. rest up as often as you need as its just as important.
Yes they still make you wear HiTec silver shadows but thats nothing compard to the shite small shorts you will be waering on the coldest of days, you`ll be going nut hunting after those runs!!
Good luck and persevere. Its gonna be 80% mind f**k.
Work hard, play hard,
I actually thought the hi-techs were great! Maybe thats because they fitted my feet very well and were comfortable.
I'd say dont rely on the AFCO in determining what training is correct for you but the person (i.e Physio or Podiatrist) who diagnosed it. I had a foot problem which initially was an over use injury but because I ploughed on through it, thinkin exercises other than running would be fine, actually made it into something a bit worse. So I went to see a Podiatrist/Physio and was diagnosed with a condition known as plantar fasciitus (spelling?)and all that was needed was a correct pair of running shoes, 1-2 weeks rest, a structured stretching programme for my calf muscles, a couple of ultra-sound treatments and a course of ibubrofen pain relievers. Hey presto problem sorted! Apparently tight calf muscles account for the majoritory of lower leg/foot problems and this prove to be the case for me.
What Im saying is dont think because AFCO said 'go swimming or do something that dosnt involve stress on the foot' that that is the final answer because it could just be like what happened to me and be something as simple as rest and stretching then slowly return to full training.
I'd say dont rely on the AFCO in determining what training is correct for you but the person (i.e Physio or Podiatrist) who diagnosed it. I had a foot problem which initially was an over use injury but because I ploughed on through it, thinkin exercises other than running would be fine, actually made it into something a bit worse. So I went to see a Podiatrist/Physio and was diagnosed with a condition known as plantar fasciitus (spelling?)and all that was needed was a correct pair of running shoes, 1-2 weeks rest, a structured stretching programme for my calf muscles, a couple of ultra-sound treatments and a course of ibubrofen pain relievers. Hey presto problem sorted! Apparently tight calf muscles account for the majoritory of lower leg/foot problems and this prove to be the case for me.
What Im saying is dont think because AFCO said 'go swimming or do something that dosnt involve stress on the foot' that that is the final answer because it could just be like what happened to me and be something as simple as rest and stretching then slowly return to full training.
'Every man an Emperor'
thanks guys. im not actually injured at the moment, i used to get injured all the time until i changed my style,got good trainers and did supplemental strengthening exercises.
will start some interval training to increase raw speed and see if this has an effect.lampost to lampost or sprint the straights on a track and jog the bends.
i think ill go for some walks in my boots rather than run in them-it might be foolish to risk injury so close to the start of training.
is the 1.5 mile and some pressups and situps all i will get tested on in the first week? or will i be doing 5 mile runs in the first two weeks?
will start some interval training to increase raw speed and see if this has an effect.lampost to lampost or sprint the straights on a track and jog the bends.
i think ill go for some walks in my boots rather than run in them-it might be foolish to risk injury so close to the start of training.
is the 1.5 mile and some pressups and situps all i will get tested on in the first week? or will i be doing 5 mile runs in the first two weeks?
Actually the silver shadows are a great neutral shoe , when I did RAF basic I was issued hard soled gola court shoes , thankfully I was young and weighed less so they never did me any harm.
Your time for the 1.5 miles isnt bad but I can do it in 10:30
, and I'm 35 ....just thought I'd give you something to aim for
Your time for the 1.5 miles isnt bad but I can do it in 10:30
, and I'm 35 ....just thought I'd give you something to aim for
"certa cito"
I'm currently in the recruitment process for the TA, which does now have the same fitness requrements as the regulars (with their 'one army' policy). We've been told that we need to be able to run 1.5 miles in 10:30 to pass phase 2, and Phase 1 is about working up to that.
Apparentlyt here's 2 ways thye might do the 1.5 miles test;
1. lots of sit-ups, push-ups etc, then the 1.5 mile run, but you get more than 10:30 to do it in
2. 1.5 mile run in 10:30 or better, followed by 1.5 miles back in your best time
I don't know how much different your training will be, obviously with being TA they only have weekends with us for phase 1, so they can't go into depth on fitness, we just have to do it ourselves in the week.
Oh, and my issue Silver Shadows are already giving me shin splints, at least that's what's probably causing it, that an being fairly new to running...
Already planning a trip to the running shop.
Apparentlyt here's 2 ways thye might do the 1.5 miles test;
1. lots of sit-ups, push-ups etc, then the 1.5 mile run, but you get more than 10:30 to do it in
2. 1.5 mile run in 10:30 or better, followed by 1.5 miles back in your best time
I don't know how much different your training will be, obviously with being TA they only have weekends with us for phase 1, so they can't go into depth on fitness, we just have to do it ourselves in the week.
Oh, and my issue Silver Shadows are already giving me shin splints, at least that's what's probably causing it, that an being fairly new to running...
Already planning a trip to the running shop.
Alrite mate, I am currently in the signals.
From what I can see most of whats been said so far is pretty sound.
Your upper body is obviously pretty good (15 pull ups 100kg dead lift, etc) and your pressups and situps are both passes or Green as its called now.
I dont want to panic you but if your starting in mid Nov and I am guessing your going RGJ, I would be slightly worried about the 1.5m BPFA time. That point made earlier, get some good interval and fartlek trg in, you'll have that down in no time!
Best of luck...
As far as the new format of the BFT, known as BPFA goes, this is what our book says (I think this is pretty exact, Im working off memory)....
Muscular Tests:
Exercise Time Number for Green (pass)
Press ups (Hands under shoulders) 2min 44
Sit ups (Preacher) 2min 50
CV Test:
800m squaded jog 5min
directly followed by
2.4km best effort individual run
Times, male:
under 9.30 for para at RSC
under 11.30 for all others at RSC
under 10.30 for infantry at end of phase 1
under 11.00 (I think) for corp at end of phase 1
Its worked out in points now 100 per test, max 300.
Around about:
100 points for something like 60 odd for pressups and situps
100 points for 9mins on the run
From what I can see most of whats been said so far is pretty sound.
Your upper body is obviously pretty good (15 pull ups 100kg dead lift, etc) and your pressups and situps are both passes or Green as its called now.
I dont want to panic you but if your starting in mid Nov and I am guessing your going RGJ, I would be slightly worried about the 1.5m BPFA time. That point made earlier, get some good interval and fartlek trg in, you'll have that down in no time!
Best of luck...
As far as the new format of the BFT, known as BPFA goes, this is what our book says (I think this is pretty exact, Im working off memory)....
Muscular Tests:
Exercise Time Number for Green (pass)
Press ups (Hands under shoulders) 2min 44
Sit ups (Preacher) 2min 50
CV Test:
800m squaded jog 5min
directly followed by
2.4km best effort individual run
Times, male:
under 9.30 for para at RSC
under 11.30 for all others at RSC
under 10.30 for infantry at end of phase 1
under 11.00 (I think) for corp at end of phase 1
Its worked out in points now 100 per test, max 300.
Around about:
100 points for something like 60 odd for pressups and situps
100 points for 9mins on the run
TABBER
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liverpoolirish
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For 300/300:TABBER wrote:Alrite mate, I am currently in the signals.
From what I can see most of whats been said so far is pretty sound.
Your upper body is obviously pretty good (15 pull ups 100kg dead lift, etc) and your pressups and situps are both passes or Green as its called now.
I dont want to panic you but if your starting in mid Nov and I am guessing your going RGJ, I would be slightly worried about the 1.5m BPFA time. That point made earlier, get some good interval and fartlek trg in, you'll have that down in no time!
Best of luck...
As far as the new format of the BFT, known as BPFA goes, this is what our book says (I think this is pretty exact, Im working off memory)....
Muscular Tests:
Exercise Time Number for Green (pass)
Press ups (Hands under shoulders) 2min 44
Sit ups (Preacher) 2min 50
CV Test:
800m squaded jog 5min
directly followed by
2.4km best effort individual run
Times, male:
under 9.30 for para at RSC
under 11.30 for all others at RSC
under 10.30 for infantry at end of phase 1
under 11.00 (I think) for corp at end of phase 1
Its worked out in points now 100 per test, max 300.
Around about:
100 points for something like 60 odd for pressups and situps
100 points for 9mins on the run
8 min 15 for run
74 Press ups
77 Sit ups
ISTR
Bryn
