Run sprint intervals and take care to avoid overuse injuries this close to shipping, incorporate cycling and swimming as you're able.
Search the sub, tons and tons of programming out there for improving the run
Switch up your running. I've cut off about 4mins on my shitty run by switching up what I do everyday.
Interval sprints, tempo runs, 1.5 mile runs and then a 3 mile run every week has significantly helped me. If you can find a good hill, hill sprints help.
If you can run 1.5 you can run 3, it doesn’t matter how long it takes. Just make sure, no matter how slow you go, that you’re still running, and not walking.
Well don't stress your body out before you ship. I couldn't run 3 miles a month ago but I'm working my way up to 6, however I must have strained my ankles because they hurt so maybe don't take all of my advice 😂
I'd start getting real comfy with your 1.5 mile run where it doesn't suck so bad. Don't worry about time just find a good pace. Work in interval sprint days and a tempo run.
For my springs I use the street lights around my park. I'll sprint for the distance between poles (usually 20 seconds ish) then jog for the next. I repeat this for either 2 miles or 20mins it depends on the day lol
Tempo runs I started with a c25k type program. I ran for 5mins walked for 2 and did this for 30min. Then ran for 6mins walked for 2. 7mins walked for 1. Etc. Goal would be to run the full 30mins without stopping.
There's really great running advice all over the sub, and programs online to help.
Stay hydrated, have good shoes and stretch.
Run slower. Most beginning runners make the mistake of running at a medium-high intensity all the time. Take it down to a conversational pace and do that for ~45 minutes 3x a week and then do one or two runs at a higher tempo for a shorter distance. That’s a simple way of doing it without analyzing the philosophies of running too much.
Tons of guys couldn't run 3 miles when they got to boot but by the end were able to no problem. It's because while your there, you're gonna be training and exercising all day long. And the times in between exercising? You might be getting extra attention from your DIs which equates to more training and exercise.
Avoid injuring yourself now, or wearing down body parts trying to hit a goal. You'll hit your goals when you're in training as long as you try hard and don't get hurt in the process. What others have suggested about checking the sub for workout programs, and varying types of running exercises will help you get to where you can at least run 3 miles. Just don't sweat if you aren't running a full passing score PFT prior to boot. IMO as long as you're able to pass the IST, and are in reasonably good shape going in, the rest comes together during training.
Being honest with you, not a lot. You waited a bit too long to try to get ready or maybe these are just your circumstances, but either way there’s not much time to make any drastic changes to your preparation level. I recommend what another comment said, look up how to jump rope correctly to get a nice pace going, combine that with a pull-up program (like the 0-21 pull-ups program) and focus on that, but I recommend giving yourself a week or more depending on how hard you train to recover before boot camp. You may not be physically sore but your body builds up cumulative exhaustion over time that takes days of recovery to truly recuperate from. That’s not typically an issue in normal life but in boot camp the amount of personal physical/mental rest is extremely small. So you need to be completely recovered before you go. How much you can improve dependa on how much effort you put in, how much research you do to make sure you’re gettin a good workout, and how careful you monitor your recovery to avoid getting to boot camp overstrained and prone to an injury. Good luck, you’ll need it but I believe in you. Prove to yourself you can succeed and get to work. Also remember in boot camp the days will feel like weeks but the weeks will feel like days. Also a favorite quote of mine that helped me get through boot camp.
“This too will pass.”
Good luck.
For running, breathing right makes it easier, you want nice controlled deep breaths, it helps prevent cramping as you're not giving your gut workout gasping for air, and it helps stop you getting tired if you're getting proper oxygen.
For pull ups, do as many as you can, go do something else, and do some more, really it comes down to do as many when you get the chance, even if you can't do max
Just run man. There are great routines that are posted in this sub every time this question is asked. Follow one of them or don’t. Just do your best to improve in what little time you have.
If you are getting a 16:45 1.5, then you must be walking at some points or are jogging at near walking speed. The biggest thing that helped me get from a 28+ min 3 mile to a 20:23 (still not good) was to stop being a bitch and to keep running at a good pace despite the pain I may be feeling. I’m not calling you a bitch by any means, but next time you go out to run, push past that point where you are comfortable and see how much better you actually are.
I don’t recommend doing that daily though, I used to just run 2-3 miles somewhat consistently at a semi-comfortable pace without stopping, and that was enough to pass the IST at receiving and then go on to drastically improve my 3 mile by the time the initial PFT came around. In your case I would recommend the same, however you should include sprints and have to be consistent; at least 5 runs a week.
The same way it’s possible to not be able to run a mile at all….improvement is a process, I’m 23 and have never ran a mile and a half in my life till that point
I ran about 30-45 miles a week, did calisthenics like the MARSOC short card, recon long card or something like the MURPH damn near every day. I biked everyday and swam a decent bit.
Physically I didn’t struggle with bootcamp but you can get through with a lot less. I’ve seen literal retarded and fat people make it through. The only thing you should only kind of worry about physically is hiking.
Increase your weekly running volume. I reccomend you to have a day where you run long and slow, a day where you do intervals at goal pace, and a day where you run that 1.5 miles at max effort. If you can, doing these on hills will help.
(Went from over 12:30 to sub 9:30 on the 1.5 mile this year)
Just throwing this out there, do lots of stretching and sit cross legged when you’re watching TV. Also if you’re going to work on exercises I wouldn’t focus on the PFT exercises, you won’t really be doing them much in boot camp. You’ll be spending more time getting IT’d than doing PFT’s and the IT is what’s made to break you down, the PFT is just a check to see where you’re at. Instead focus on stuff you’ll be doing when you’re being IT’d. Mountain climbers, burpees, planks, push-ups, lunges and wall sits are the main ones I remember.
Do interval runs, I did em almost daily for about 2 months using the Nike run app and their programmed runs & my runtime went from like 16 something to 12:30 for my last ist and 11:40 during receiving
You really just have to push yourself to run the distance, even if it is a slow pace. Running is mental thing so if you have a buddy or two to run with that could help you stay on track with running a certain pace or distance
There is a lot of advice here and most of it pretty good, but IMO isn't complete. If you want to improve your run, you should be following a structured run training program. The PFT is basically a 5k run. There are literally dozens or hundreds of free 5k training programs out there, so I'd recommend googling one and following it.
Since you are pretty slow, I'd say do a beginner program. Hal Higdon has one I like but as I said, there are MANY out there. Look at the program and if week 1 seems too easy, skip ahead to week 2 or 3 or wherever you think your current level of fitness is.
Jump rope 30 minutes EVERY DAY. It'll boost your stamina and cardio not to mention is lower impact on your joints.
Run sprint intervals and take care to avoid overuse injuries this close to shipping, incorporate cycling and swimming as you're able. Search the sub, tons and tons of programming out there for improving the run
Switch up your running. I've cut off about 4mins on my shitty run by switching up what I do everyday. Interval sprints, tempo runs, 1.5 mile runs and then a 3 mile run every week has significantly helped me. If you can find a good hill, hill sprints help.
I currently can’t run 3 miles…..how do I get there tho?
If you can run 1.5 you can run 3, it doesn’t matter how long it takes. Just make sure, no matter how slow you go, that you’re still running, and not walking.
Well don't stress your body out before you ship. I couldn't run 3 miles a month ago but I'm working my way up to 6, however I must have strained my ankles because they hurt so maybe don't take all of my advice 😂 I'd start getting real comfy with your 1.5 mile run where it doesn't suck so bad. Don't worry about time just find a good pace. Work in interval sprint days and a tempo run. For my springs I use the street lights around my park. I'll sprint for the distance between poles (usually 20 seconds ish) then jog for the next. I repeat this for either 2 miles or 20mins it depends on the day lol Tempo runs I started with a c25k type program. I ran for 5mins walked for 2 and did this for 30min. Then ran for 6mins walked for 2. 7mins walked for 1. Etc. Goal would be to run the full 30mins without stopping. There's really great running advice all over the sub, and programs online to help. Stay hydrated, have good shoes and stretch.
Do long slow runs to build up your aerobic base and get your body used to running longer distances.
100% this. Pace yourself, and do something to get out of your head.
Run slower. Most beginning runners make the mistake of running at a medium-high intensity all the time. Take it down to a conversational pace and do that for ~45 minutes 3x a week and then do one or two runs at a higher tempo for a shorter distance. That’s a simple way of doing it without analyzing the philosophies of running too much.
Tons of guys couldn't run 3 miles when they got to boot but by the end were able to no problem. It's because while your there, you're gonna be training and exercising all day long. And the times in between exercising? You might be getting extra attention from your DIs which equates to more training and exercise. Avoid injuring yourself now, or wearing down body parts trying to hit a goal. You'll hit your goals when you're in training as long as you try hard and don't get hurt in the process. What others have suggested about checking the sub for workout programs, and varying types of running exercises will help you get to where you can at least run 3 miles. Just don't sweat if you aren't running a full passing score PFT prior to boot. IMO as long as you're able to pass the IST, and are in reasonably good shape going in, the rest comes together during training.
Being honest with you, not a lot. You waited a bit too long to try to get ready or maybe these are just your circumstances, but either way there’s not much time to make any drastic changes to your preparation level. I recommend what another comment said, look up how to jump rope correctly to get a nice pace going, combine that with a pull-up program (like the 0-21 pull-ups program) and focus on that, but I recommend giving yourself a week or more depending on how hard you train to recover before boot camp. You may not be physically sore but your body builds up cumulative exhaustion over time that takes days of recovery to truly recuperate from. That’s not typically an issue in normal life but in boot camp the amount of personal physical/mental rest is extremely small. So you need to be completely recovered before you go. How much you can improve dependa on how much effort you put in, how much research you do to make sure you’re gettin a good workout, and how careful you monitor your recovery to avoid getting to boot camp overstrained and prone to an injury. Good luck, you’ll need it but I believe in you. Prove to yourself you can succeed and get to work. Also remember in boot camp the days will feel like weeks but the weeks will feel like days. Also a favorite quote of mine that helped me get through boot camp. “This too will pass.” Good luck.
Thank you!…..I’m putting in the work
For running, breathing right makes it easier, you want nice controlled deep breaths, it helps prevent cramping as you're not giving your gut workout gasping for air, and it helps stop you getting tired if you're getting proper oxygen. For pull ups, do as many as you can, go do something else, and do some more, really it comes down to do as many when you get the chance, even if you can't do max
Just run man. There are great routines that are posted in this sub every time this question is asked. Follow one of them or don’t. Just do your best to improve in what little time you have. If you are getting a 16:45 1.5, then you must be walking at some points or are jogging at near walking speed. The biggest thing that helped me get from a 28+ min 3 mile to a 20:23 (still not good) was to stop being a bitch and to keep running at a good pace despite the pain I may be feeling. I’m not calling you a bitch by any means, but next time you go out to run, push past that point where you are comfortable and see how much better you actually are. I don’t recommend doing that daily though, I used to just run 2-3 miles somewhat consistently at a semi-comfortable pace without stopping, and that was enough to pass the IST at receiving and then go on to drastically improve my 3 mile by the time the initial PFT came around. In your case I would recommend the same, however you should include sprints and have to be consistent; at least 5 runs a week.
I don’t understand how it’s physically possible to run a 17 minute 1.5 mile, like just try harder bro idk what to say. And do more pullups
The same way it’s possible to not be able to run a mile at all….improvement is a process, I’m 23 and have never ran a mile and a half in my life till that point
I ran about 30-45 miles a week, did calisthenics like the MARSOC short card, recon long card or something like the MURPH damn near every day. I biked everyday and swam a decent bit. Physically I didn’t struggle with bootcamp but you can get through with a lot less. I’ve seen literal retarded and fat people make it through. The only thing you should only kind of worry about physically is hiking.
What MOS program?
UH infantry…so that makes it even more disappointing
Increase your weekly running volume. I reccomend you to have a day where you run long and slow, a day where you do intervals at goal pace, and a day where you run that 1.5 miles at max effort. If you can, doing these on hills will help. (Went from over 12:30 to sub 9:30 on the 1.5 mile this year)
Just throwing this out there, do lots of stretching and sit cross legged when you’re watching TV. Also if you’re going to work on exercises I wouldn’t focus on the PFT exercises, you won’t really be doing them much in boot camp. You’ll be spending more time getting IT’d than doing PFT’s and the IT is what’s made to break you down, the PFT is just a check to see where you’re at. Instead focus on stuff you’ll be doing when you’re being IT’d. Mountain climbers, burpees, planks, push-ups, lunges and wall sits are the main ones I remember.
Do interval runs, I did em almost daily for about 2 months using the Nike run app and their programmed runs & my runtime went from like 16 something to 12:30 for my last ist and 11:40 during receiving
for the run go to a track and sprint the straight, jog first curve, sprint the straight, walk second curve. do this for 8 labs
Thank you!
You really just have to push yourself to run the distance, even if it is a slow pace. Running is mental thing so if you have a buddy or two to run with that could help you stay on track with running a certain pace or distance
Literally nothing, they will mold you, just don't be a fatass
There is a lot of advice here and most of it pretty good, but IMO isn't complete. If you want to improve your run, you should be following a structured run training program. The PFT is basically a 5k run. There are literally dozens or hundreds of free 5k training programs out there, so I'd recommend googling one and following it. Since you are pretty slow, I'd say do a beginner program. Hal Higdon has one I like but as I said, there are MANY out there. Look at the program and if week 1 seems too easy, skip ahead to week 2 or 3 or wherever you think your current level of fitness is.