Hi folks, new on here so please be gentle! There are various threads on here about getting in shape for PRMC, but most are not from fat knackers like myself. I am 24, 6' and 16 stone at the moment. I have not done much exercise (read nil) up until recently and would like to hear any advice on what to do to build up to PRMC, and hear some honest opinions on how long it should take before I will be ready for the course. I have already started swimming monday to Thursday as I have heard that it is a good way to start getting fit because its 'low impact' or something like that, is this true? I am currently only doing 500 metres a session (20 lengths) but aim to increase this over time. I have a rough plan of a training schedule at the moment, along the lines of:
Monday: Swim
Tuesday: Run (road) 1 mile
Wednesday: Gym
Thursday: Swim
Friday: Run (possibly visit the Pub!?)
Saturday: rest (again, possibly pub!)
Sunday: Run
Its probably not the best plan, and I am expecting to be told the pub is a no-no, but I am keen to get into shape to get into the RM, (I am an ex Crab, so have not done much fitness before!). Any advice from guys in training or experienced guys will be gratefully recieved. Cheers, CF
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mfat_man
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Chris Gray
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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
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
Last edited by Chris Gray on Tue 07 Nov, 2006 9:53 pm, edited 1 time in total.
Welcome to the forums.
It really is very difficult to say how long it is likely to take you to reach the level required to pass the PRMC without personally knowing you.
You say that you have not done much, if any, fitness recently. My best advice would be to test yourself now on the few main areas;
3 mile run - time yourself over this distance, even if you have to slow the pace right down to a jog or walk for part of it make sure you finish.
Press ups - as many as you can manage in 2 minutes without stopping these should be done Marine style (see the fitness schedule sticky on how these are done).
Sit ups - again in 2 minutes Marine style.
Chin ups - as many as you can do (overhand grip) with no time limit.
Test yourself and you'll have a better idea of what level your currently at.
It really is very difficult to say how long it is likely to take you to reach the level required to pass the PRMC without personally knowing you.
You say that you have not done much, if any, fitness recently. My best advice would be to test yourself now on the few main areas;
3 mile run - time yourself over this distance, even if you have to slow the pace right down to a jog or walk for part of it make sure you finish.
Press ups - as many as you can manage in 2 minutes without stopping these should be done Marine style (see the fitness schedule sticky on how these are done).
Sit ups - again in 2 minutes Marine style.
Chin ups - as many as you can do (overhand grip) with no time limit.
Test yourself and you'll have a better idea of what level your currently at.
Aways look on the bright side of life.
Re: Getting started
Crab, I was in the same position as you a while back, exept maybe not as overweight. I'd say try and do a mile and half minimum on you're runs even to start with, because even at a brisk walking pace it won't take more than 20 minutes, and you should probably be aiming for 15 mins or less.Crabfat wrote:Hi folks, new on here so please be gentle! There are various threads on here about getting in shape for PRMC, but most are not from fat knackers like myself. I am 24, 6' and 16 stone at the moment. I have not done much exercise (read nil) up until recently and would like to hear any advice on what to do to build up to PRMC, and hear some honest opinions on how long it should take before I will be ready for the course. I have already started swimming monday to Thursday as I have heard that it is a good way to start getting fit because its 'low impact' or something like that, is this true? I am currently only doing 500 metres a session (20 lengths) but aim to increase this over time. I have a rough plan of a training schedule at the moment, along the lines of:
Monday: Swim
Tuesday: Run (road) 1 mile
Wednesday: Gym
Thursday: Swim
Friday: Run (possibly visit the Pub!?)
Saturday: rest (again, possibly pub!)
Sunday: Run
Its probably not the best plan, and I am expecting to be told the pub is a no-no, but I am keen to get into shape to get into the RM, (I am an ex Crab, so have not done much fitness before!). Any advice from guys in training or experienced guys will be gratefully recieved. Cheers, CF
Chris Gray's program looks good for people just starting off, you won't do bad to follow that. I wouldn't say you have to give up the pub, theres no need at all mate, but I'd make sure you make you're heavy drinking days the day before a rest day so you make the best of you're runs.
Id say it will be at least 4 months until you're fit enough for PRMC because if you havn't done much exercise before now it will take some time to build a base level of fitness, and to lose the extra weight. At the end of the day though, it's about getting out there and putting the work in. To start with you'll feel like you're just never going to be able to run fast enough, and you'll start telling yourself to "give up" and "this is not for me", you just have to ignore these voices in you're head and crack on with it.
Also, ignore other peoples running times that are posted on here, because you'll compare yourself (like I do) and will demoralise you (like it does me) when everyone else is so much faster.
Let us know how you get on mate. Good luck.
welcome,
you say you've done minimal exercise for the last while, so you don't want thrown in at any deep end. If you are able to, why not start looking at organising say 5 a side football once or twice a week with mates. This is good for starting off as you'll be knackered after a bit but will continue. After a while you'll glide round the pitch for the full hour or hour and a half. This is good (in my opinion) for letting you hit the ground running (pardon the pun).
This can easily fit along side going to the gym, running or other sports and you'll start noticing a difference in no time. After you get to a reasonable fitness then you can start beasting yourself.
just an idea.
you say you've done minimal exercise for the last while, so you don't want thrown in at any deep end. If you are able to, why not start looking at organising say 5 a side football once or twice a week with mates. This is good for starting off as you'll be knackered after a bit but will continue. After a while you'll glide round the pitch for the full hour or hour and a half. This is good (in my opinion) for letting you hit the ground running (pardon the pun).
This can easily fit along side going to the gym, running or other sports and you'll start noticing a difference in no time. After you get to a reasonable fitness then you can start beasting yourself.
just an idea.
Welcome Crabfat mate
Last November i was hitting 19stone so know where you coming from with been unfit, now i'm 13'10 so lost a fair bit.
In my opinion (and this is my opinion) i would cut down on the running for the time being mate as your still quite a big lad, I know your know where near 19 stone like i was but from doin nothing to 3 runs a week can't be good (even just one mile!), as i found out the hard way!!.
I don't know wether you have a basic level of fitness at the moment but if you can get to a gym work on the x-trainer, bike, swimming etc, just to get your weight down and increase your fitness so when you do come to add running to your schedule it will be easier on your joints.
You know them big bags of spuds you get about 2ft high or whatver in the brown bag? well they weigh roughly around about 2 stone, hard to imagine that anyone can have that much fat on them but i used to have nearly 3 of em!! all that excess weight can not be good running can it???
Good Luck with it all anyway
P.s Why i bought spuds into it i don't know but it puts it all in perspective with regards to your health, and how easily Injuries can be caused.
Last November i was hitting 19stone so know where you coming from with been unfit, now i'm 13'10 so lost a fair bit.
In my opinion (and this is my opinion) i would cut down on the running for the time being mate as your still quite a big lad, I know your know where near 19 stone like i was but from doin nothing to 3 runs a week can't be good (even just one mile!), as i found out the hard way!!.
I don't know wether you have a basic level of fitness at the moment but if you can get to a gym work on the x-trainer, bike, swimming etc, just to get your weight down and increase your fitness so when you do come to add running to your schedule it will be easier on your joints.
You know them big bags of spuds you get about 2ft high or whatver in the brown bag? well they weigh roughly around about 2 stone, hard to imagine that anyone can have that much fat on them but i used to have nearly 3 of em!! all that excess weight can not be good running can it???
Good Luck with it all anyway
P.s Why i bought spuds into it i don't know but it puts it all in perspective with regards to your health, and how easily Injuries can be caused.
PJFT: June o6 - 9.07
PRMC: Passed December 07
RT: February 08
PRMC: Passed December 07
RT: February 08
Hi lads, just to let you know that things are going well so far, still needing to trim down a bit but my running/cardio has come on leaps and bounds since my last post, its a slow process but I feel a lot better for it. I took little bits and pieces of advice from everybody and would just like to say again thank you, i'm only 2 steps away (PJFT, PRMC) from RT now and now I am beginning to feel that it is a realistic goal. Cheers MFATers!
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davidemmerson
- Guest
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LostandFound
- Member
- Posts: 349
- Joined: Thu 25 Jan, 2007 1:49 pm
- Location: Sniffing knickers....
Good effort Crab, might be worthwhile posting your 'before' and 'after' times, distances etc, and your training program on how you made those improvements to help others who might be in the same position as you were towards the end of last year.
Again, good effort and keep it up.
Again, good effort and keep it up.
BENDSTRETCHBENDSTRETCHBENDSTRETCHBENDSTRETCHBENDSTRETCH!!!!!!!!
Chris Gray wrote: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
hahaha tell me that was'nt from mens health mag?
Seems alrite tho, but i wouldnt just do running, have a look at the new topic "improve your running" on the RM joining and training part of this site.
Hi guys, just a wee updated for all those interested. I failed the medical on the grounds that I am 'overweight' for the Marines, which is fair enough in itself, but the fact is that my weight has dropped very little but my general fitness has rocketed. The first 3 miler I did took me 35+ minutes, yet now I am doing it reasonably comfortably on or around the 25 min mark. Now heres the question, I dont think I am too far off reaching PRMC standard times, perhaps another couple of months, but what can I do If I am reaching these targets but still too heavy for the Doctors liking? Any hints on how to drop weight pretty quickly (obviously safely though!!) as I want to get the weight off, which will probably help my times too and then get myself down CTCRM for the good stuff.
Just a note to anybody wanting to start getting fit for the RM or indeed any of the services that are familiar with my situation: Dont get put off in the beginning. I felt like I could never get round that 3 miles in less than half an hour at first, and a part of you will want to give in, get a cab to the nearest boozer and forget about training, but stick it out, because for me at least I am actually enjoying my runs at night now, pushing for personal bests (no better feeling btw!).
Just a note to anybody wanting to start getting fit for the RM or indeed any of the services that are familiar with my situation: Dont get put off in the beginning. I felt like I could never get round that 3 miles in less than half an hour at first, and a part of you will want to give in, get a cab to the nearest boozer and forget about training, but stick it out, because for me at least I am actually enjoying my runs at night now, pushing for personal bests (no better feeling btw!).
