What has worked for me is a grouping of long/slow endurance runs (like 4-5 miles at a pace slower than your goal run time... aim for a conversational pace) and intervals (doing a certain amount of laps like .5, 1, 2, etc. around the track at or faster than my goal pace). The long runs build endurance and the intervals build speed. As you improve, try to throw some tempo runs in. Tempo runs are comfortably hard. In other words, you should be breathing hard a bit, but not going all out. This gets your body used to maintaining a decent pace over a longer distance.
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Ultimate Fitness Thread
- Thread starter Seniuram
- Start date
Just ran my first PRT and did not do too hot on it.
82 pushups
3:30 plank
12:40 1.5 miler
I have no clue how I got a 12:40 1.5 miler, ran it on a treadmill I felt like it was 100x harder then outside. Came from getting a 18:20 3 miler best on my PFT for marines to this 😭
Gonna have to start running a lot more for sure, going to do 3-4 days a week, 1 long run (end of week) then 2 or 3 faster interval days.
82 pushups
3:30 plank
12:40 1.5 miler
I have no clue how I got a 12:40 1.5 miler, ran it on a treadmill I felt like it was 100x harder then outside. Came from getting a 18:20 3 miler best on my PFT for marines to this 😭
Gonna have to start running a lot more for sure, going to do 3-4 days a week, 1 long run (end of week) then 2 or 3 faster interval days.
Gaburieru
Member
I have heard multiple conflicting recommendations as to how many miles per week I should be posting to be prepared for OCS. These range anywhere from 12 to 20. I put it to the board, how many miles should I be posting to prep and how many am I actually going to be running at OCS? Right now, I'm doing one mile for time at the gym three times a week and 2 runs where I run as far as I can for distance, which I want to get up to 3 miles. I want to ramp that up to 3 miles so I'm running six days a week, hopefully landing at 12 miles a week. Currently, I'm pushing out about 5.5 miles a week, and my mile time has gone from 12:30 to 8 minutes (my cardio was in rough shape). Am I doing enough to be prepped in 2-3 months?
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Yes
You're going to find out.
One rec I offer is to do intervals of sprinting for 30-60 seconds or so, then slow running to recover. Goal is to develop leg speed. Sprinting is its own exercise over jogging (what you are doing now frankly) and you need to practice a sprint stride more as a skill. That alone will improve your overall times.
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BattlingTrain
SNA
Just my 2 cents but OTCN is a geographically pretty small area. You wont be doing a ton of long distance running. What you will do is a ton of HIIT workouts. Show up ready to pass the PT test, but I think doing HIIT workouts will better prepare you overall. Also grind your Bravo knowledge because have to recite it while doing HIITs during your RLP inspection.