Get fit for PGAC

[Jafa]

Should you not change your 1.4 mile run to 1.5 if thats what your being tested on?

We are being tested on 3 Mile run

The only reason I do a 1.4 Mile run is because I do 2 laps of a field and 2 laps are exactly 2000 Meters (1.4 Miles).

[JunkBox]

Fair enought then, you should go on to http://www.mapmyrun.com/ then and find the exact place in the field you have to stop

Anyway, good luck with the training mucker!

[ofens]

I just want to reinforce gunner75's post above about taking a short break (e.g. a week) once in a while, when you feel your training is not progressing or you have pain/niggles/feel ill.
Does a lot of good, and in that short time you won't lose the progress you've made.

[Jafa]

I just want to reinforce gunner75's post above about taking a short break (e.g. a week) once in a while, when you feel your training is not progressing or you have pain/niggles/feel ill.
Does a lot of good, and in that short time you won't lose the progress you've made.

Since I've started training I only have had 1/2 rest days a week maybe I should take a few days more

I want to get my time down to 24 minutes on the 3 miler before though because I should have my PGAC in the next 2/3 months and need to be able to run it comfortably.

[coopesh56]

yeah but two too three months is a reasonable time, so id defo take a week off the cardio and do some upper body and core excercises or even just some non impact stuff. ive been training for the RAF now since about last august. And im not going until until 19/08/09, which has meant ive been able to build up slowly.

however in your case you seem to be building up stamina fast, so id suggest laying off the running for a week and doing some cycling , rowing or swimming which all help build endurance but are less hard on your knees and shins etc. I currently do non-impact work (other than ten minute warm up runs) about 4times a week then do one big run (7miles) on a sunday, which helps to vary my work outs and keep me injury free.

hope this helps, and well done on your progress so far btw. coops

[RRG]

personally wen i was training for pgac i used to run with 10kg in a daysack go about 3 mile each morning that sorts your cardio out and for upper body id do press ups with day sack on with 10kg in and sit ups 50 in morning and 50 in evening
personally id join the paras or the marines though as this job is pretty boring out on operations if you want action paras or marines hence the reason im lookin to transfer to either
i can currently manage
1.5 miles in 5.30
58 press ups in a min
75 sit ups in a min
speed march 4 mile in 38 minutes with 50 to 60lb

[J4M13]

5.30 for 1.5miler? are you super human?

[mr_man_2168]

RRG - 1.5 miles in 5:30?? That's a hell of a pace mate.. assuming you run at the same pace throughout, you should theoretically be beating the current world record when you cross the one mile mark

[RRG]

either beating a record or my watch is f@#k lol i was dying wen i finshed do is was basiclly a full on sprint for 1.5 miles

[gunner75]

i normally do that kind of time easy...on my bike

[Jafa]

Well I took gunner75 and ofens advice, I took 3 days off of running (I know its not much but still ) but I started again today and I ran 3 Miles in 23.37 knocking off 1 minute 14 seconds off my last time (24.51). So thanks alot lads! I now need to get it down to 22 minutes haha

[gunner75]

Well that advice was passed on to me by the sports physio that was sorting out the Leeds Rhinos academy players, so he knows his stuff. He also suggested sprint training via either football pitch or fartlekking, a short medium/fast paced jog then a long steady away jog once a week to get your speed work up. worked for me,perhaps would work for yourself?

[baileycivvy]

i've been ill for the past week, PGAC on monday so its been bad timing! but i went out and did 1.5mile run followed my 10 steep as hell hill sprints

hands down it was the hardest thing i've ever done in my life! if Battle Pt is like that are harder then next tuesday is going to be fun

[Jafa]

Well I took gunner75 and ofens advice, I took 3 days off of running (I know its not much but still ) but I started again today and I ran 3 Miles in 23.37 knocking off 1 minute 14 seconds off my last time (24.51). So thanks alot lads! I now need to get it down to 22 minutes haha

At last! I went out for a run today and got 22.03 my best time yet. So its took me around 3 weeks to get my time down from 23 and a half to 22.

So it just shows practice makes perfect lads.