ive benn powerwalking for a week. 1.2 miles at lunch at work and about 2-3 miles at night. i just ran a mile with about 2 walks, and im winded. does anyone know a good regiment for me to follow to get in the 2 mile run in time. my age is 38 so i think my minimun time is 18:18. i havnt ran or did exercise since i got out of navy 17 year ago. my weight is 190 and im 6'1". help me pls.im looking for a sept or oct wtc.
I'm 46 & leaving next week for WTC. Try walking and running a set distance. I did that to get used to running again,& eventually was able to run 2 miles without stopping.I've since built up to 3 miles a day (Off on WED/SUN give body chance to recover)& walk in the evenings at a steady pace,not super slow or fast. I passed my prior service PT test last week.Not real happy with the run time but it was with time to spare.Running was never a strong point even when I was in a Light Infantry Division.
I've been working on improving my run time as well so maybe I can share my experiences and it'll help.
First of all, you have to remember that running is all in your mind. If you're not throwing up at the end of your timed run, then you didn't push yourself as hard as you could have. Now, to help with the physical part:
SET INTERMEDIATE GOALS!! I can't stress this enough. You need to be able to accomplish your goals or it will screw with your motivation. For example, if you need to run the 2 miles in 18 minutes, and you have two months to accomplish that goal, you should shoot to cut your time incrementally. If you need to cut one minute from your time, shoot for 30 seconds a month. I assume you have more to go than that, but you get the point. Your weight sounds good, so don't be afraid to push yourself.
Also, walking will get you exactly NOWHERE. In order to get better at running, you need to run. I like to alternate cardio events for variety and the shock to my body... but running is the main component... Take that time you are devoting to power walking and use it to run instead. There will obviously be times when you walk to recover as you push yourself during your runs, but walking as an exercise is not a particularly efficient way to train to run. You don't have to start out at a sprint, but walking is just not the same as running... or even jogging. Here's my current cardio schedule (though it changes as I improve of course):
Mon - ruck march ~6 miles with 25lbs Tues - long and slow run ~4-5 miles at 5.5-6mph Wed - two mile easy run (this used to be a recovery day but I'm stepping it up) Thurs - sprints/fartlek run ~3.5 miles total w/ at least 2 miles of sprints Fri - One mile easy warm up run Sat - Timed 2 mile run (I'm down to 17:00) Sun - recovery
I also go for a walk with my husband after dinner on days when I don't mow the lawn or whatever... usually 3-4 miles... but that is for added weight loss rather than fitness. I had to recently rewrite all of my training goals because I achieved my goal of 90pts on the APFT run five months sooner than I expected to.
The distances and times should be commensurate with your own PT goals. The 2 mile run for the APFT is really more of a sprint than an endurance event so you need to be able to give an all out effort. During my fartlek runs, I do 1/4 and 1/2 mile sprints at my next intermediate goal speed. Those sprints total 2+ miles before I stop. The idea here is to link those sprints into longer stretches until you are running your full 2 miles at that new goal pace.
You have more than enough time to get yourself in shape to run at 18:18. The sprints will help with your lungs, the long runs with your heart rate... and the success with your short term goals will help with your motivation. Good luck!
ETA: I should probably also mention that I'm a 29yo female who has been out since 2004 and had a baby in 2006. I have lost 29lbs and 12% body fat on this program already. My current diagnostic PT score is 240 and I am now fully compliant with the AR 600-9. Oh, and I am NOT a natural runner, lol.
This message has been edited. Last edited by: SGTLockwood,
Anyone have any helpful tips on PU. I've been doing 200 a day for 5 days then rest two days. On the first set of the first day I see how many I can do. I'm up to 45 but cant get any better. I've been doing the 200 thing for a month and a half now.
Dunno if it'll work for you, but you could try something called Greasing the Groove. You figure your max (45) then do half that many (round up for 23) several times throughout the day. You won't get sore so you won't need recovery days. It's worked pretty well for me.
'Nother thing that I've had recommended is to do harder exercises like elevated PU, Hindu PU, dips, etc.... this will build your strength so that the regular PU seems much easier.
Also, when you test your max, don't just do as many as you can then stop. Time it as though it were the real PU event. Rest when you can't do any more (in an approved rest position) then come back and do more. Most people don't do pushups for two minutes straight... they take breaks and then knock out 10-15 more at a time.
Good luck! I hope you find something that works for you!
