I'm a Marine Reservist that recently hurt his knee. (lets just say i got fat and happy) I plan on going to OCS this summer but I'm so out of shape right now i don't think I could get a first class. I just started that Armstrong pull up work out and i am seeing improvments already. But my big problem is my run. I've never been a strong runner and this recent injury has taken back all the progress that I had origionally gained. Does anyone have any good training tips for running? I would like to get to a 20-23 min 3 mile.
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PT Help
- Thread starter Socrates
- Start date
Hills, baby. And sprinkle some sprints in there.
I've found luck with this: run a whole 3 miles at an 18-min pace, but broken down into sprints and rest. For example, run 12 1/4-mile legs in 1:30 each, with 3:00 rest in between (start shorter if this is too hard). When you can do this, increase to 1/2-mile in 3:00, rest for 6:00. Keep increasing when you're ready. The whole workout, regardless of leg length, is 54 mins. It got me from a 27-min to a 23-min in about a month. Beware of shin splints.
I've found luck with this: run a whole 3 miles at an 18-min pace, but broken down into sprints and rest. For example, run 12 1/4-mile legs in 1:30 each, with 3:00 rest in between (start shorter if this is too hard). When you can do this, increase to 1/2-mile in 3:00, rest for 6:00. Keep increasing when you're ready. The whole workout, regardless of leg length, is 54 mins. It got me from a 27-min to a 23-min in about a month. Beware of shin splints.