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

[rgj-rifleman]

I currently am running 8:30 minute miles on a standard running pace in training. What should i be working towards to survive the 3 miler. Any tips would be great. My running is terrible and im to be honest worried about it. My fast speed is 7:00 minute miles but im knackered after a 1.5 miles. I can run one mile flat out at 6 minutes. But im light headed and very exhausted.

What sort of pace is the 3 miler at so i can bulid up

I have plenty of time to train as i havent got a PRMC date yet and not looking to do it till the end of the year.

Any help would be great
Thanks Lads

RGJ-Rifleman

[Nickosx]

Try to keep up that 7 minute mile pace for the 3 miler

[Hankins]

7 minute miles are good but for your mile and a half you should be gunning for under 6:30 a mile

[themattmeister]

I'm in the same position as you mate, accept I want to do a PRMC in July.

I've just come back from a 3 miler - 21:42, which isn't too bad seeing as I haven't really been training since POC.

Sorry to be a hijacker but if some lads could post their 3 miler times before passing their PRMC, that would help you and me both aye Rifleman.

[Hughser]

you guys taking these 3 miler and 1.5 miler times off doing flat ground or doing rough terrain?

[Hankins]

my 3 milers are generally anywhere from 19:45-20:15 so its still a pass and im not to afraid, although i do have a mini test tonight to time myself. so ill tell you once ive gone. my fastest 3 miler was 19:29

[themattmeister]

you guys taking these 3 miler and 1.5 miler times off doing flat ground or doing rough terrain?

I do it on some hilly roads. To be honest it's probably a little over 3 miles, but that's better then not enough.

[mancuniankid]

7:30 miles to pass but you should go there hoping to do 7 minute miles as it gives you an extra advantage and you wont struggle.

I never timed myself for 3 miles as before PRMC i never ran 3 miles i always did 4. My fastest time doing 4 miles was 32 minutes and i was really happy with this as my route isn't flat, it has some very steep hills.

[ezzy_pezzy]

Along as your doing 3 miles in 20 minutes you'll be fine. You don't have to super fit to join the marines, just an average level of fitness and the determination to succed. I've never been a good runner and i'm sure most people aren't, but doesn't mean you have to run all the time and get your 3 miles down to a 16 year olds 15 minutes.

When i first went in RM training i made the mistake of doing loads of running, long 5 mile types. Bugger me i had some endurance, but couldn't carry webbing and run in boots at all. So i tend to do more sprint work and shorter faster runs now. I do a 3 mile, 4 mile and 5 mile run each week, 3 runs been enough. Maybe adding 1.5 mile sprint as warmup before combat practice. Also I vary these runs over terrain, either road, dirt tracks and running tracks, even a treadmill if i'm about to do combat training at the gym. Also I do lots of sprints either flat or hill sprints, with either weight or no weight, depending on what i'm trying to achieve.

Ive tried to train for RM training, not just PRMC for the past year. It's seemed to of paid off, but i'll only find out when I rejoin training. Although not running for two weeks hasn't helped my cause. Should be fine when I rejoin go back into training on the 5th June. Only a week to go, i'm ready to become half man, half ironing board once again, bring it on.

[Felias]

I progressed from a 9 mile run to a 10miler yesterday morn. Thankfully it was a cool day. I am just a little overwhelmed at my time for it all(not trying to boast). Completely hanging after the run. I progressed week by week, started off my plateau of 6 miles, then did 7 etc, but I did one endurance run per week, the other two were 6 milers with sprints. The info I found most useful was; if you stay in your comfort zone you will not improve. basically I overloaded and progressed in running. I used to run 2 miles then was dead, I once ran 1.5 miles in 8.24 and was dead. I agree though, with everyone about striving for 7 minutes per mile on the 3 miler. I trained on 5-6 miler before PRMC, I found the run a cheeky pace, if you just train for 3 miles I think you might be worm-holing yourself as you will be tired for gym test 1 and the 3 miler has a cheeky sprint in the middle which no one quites on just make everyone breath harder if they arnt already. Bottom line, train for a longer distance as you will see the benefits.

[Mike The Sceptic]

My fastest 3 miler is 19:10, but on average its around 19:40.

Not sure what the pace is like on PRMC but I'm using these next few months to turn myself into the energizer bunny.

By the sounds of it, over preperation is definatly a good idea for PRMC.

[rgj-rifleman]

Well, i run upto 5 miles at the moment, and its just beginning to worry me about my times that i am pulling in for 3 miles. I definetly believe that with endurance comes speed. And that pushing beyond your comfort zone is the way to go. But it really gets me down when i just cant make decent times. I have enough time to train into it though, so should get a decent time with training to come, i am only in week two of my training i guess so all good. I have a TA weekend this friday so ill try and pull in a decent time for the 1.5 miler. Im aiming on 8:50 or below, my best is 9.07. Fingers crossed

So everybody is in favour of 7 minute miles then? I will have to train that up to get a constant pace as i can do it for a mile or so and then my legs are knackered and i have to really push to keep going.

RGJ-Rifleman

[JCAP3]

Fastest 3 mile was 18:06

[rgj-rifleman]

cant wait to bring in a time like that, im aiming to get an 18 minute 3 miler in at the end of my training, but that remains to be seen. Was that done on a treadmill or out on the road?

[JCAP3]

Treadmill and on road (road you can sprint at the last few hundred metres)

16kmph the whole way