hoche

For that kind of running, most of the issue is aerobics. Pretty much any kind of aerobics training will help out a lot, and to hit those marks it shouldn't take too long to get there, but you've gotta do it regularly.

If you don't like running, is there any other form of aerobic exercise that might be fun? Riding a bike? Rollerblading? Swimming? Going to a gym and using a stairstepper?

And yeah, keeping hydrated is good and important. Boosting your carb intake just before the test probably won't do a whole lot unless you're already in shape though.

nic3krnnamja83

iTrader: (8)

i say try running in higher elevation, maybe run hiking trails.

njc200

iTrader: (6)

K, I'm training for my first marathon in April. I've ran over a hundred road races so I definitely know what I'm talking about.

Here's my advice for building endurance. Go out and run for time, not for miles. So the first time you go out, run at a comfortable pace for 15 or 20 minutes. Don't look at how far you've ran, just run ten minutes out the front door and then turn around and run back.

The next time you go out, run for 23 or 25 minutes. Again, don't worry about mileage, just the amount of time you run. After a couple of weeks of building this up, you'll really feel like pushing your time into the mid to late 40 minutes.

The key is not the speed you run for 30 or 40 minutes, but the fact is the more you push it beyond the 15:30 or whatever you have to run the easier it will get for those 15 minutes in under the time you need. Any questions, feel free to PM me.

Neil

Salty

iTrader: (14)

Back in my skinny days I used to run for division 10mile teams in the Army to include the Marine Corps Marathon in Washington and the occasional run in Chapel Hill, NC.

Do PT twice a day and alternate what you do each night till the PT test.

Put down 3-4 miles at a forced pace every morning till the PT test and challenge yourself on each run. Then follow up with PU and Sit-ups seeing how you'll want to max those for the other portion of the PT test. Do them PROPERLY! Last thing you want to hear is "1, 1, 1, 1, 2, 2, 2" with an ******* grader. You'll need a buddy for the sit-ups in order to properly train your abs for the buddy-assisted portion.

At night you'll want to alternate with power exercises.

For example

1)1/8 mile track sprints
2) Stair master 30minutes
3) Squats, lunges etc.
4) Maybe a forced 6mile march with a 60lb rucksack and camelback
5) Swimming
6) whatever else.

Keep the evening workouts short and sweet at 30minutes max. When it gets closer to the PT test pick evening exercises that WON'T completely smoke your legs. Maybe tone it down slightly. Don't do anything 24 hours prior to the PT test except getting hydrated and stretching.

During the morning of the PT test knock out a few (no more than 10) push-ups and sit-ups to get the muscle memory back. When you're waiting in line for each event stretch for the run but don't over stretch or you'll become too limber.

Play a song in your head, focus on staying in step with your breathing and relax. If you’re not puking at the end of your 2miles then you’re not running.

If you stick to a similar regiment and decent diet you should easily shave off 1:00-1:30 in a couple weeks. If you pick it up a notch you shouldn’t have a problem with 5:30-6:00 min miles for 10miles straight.

Goodluck!

Wrxneffect

iTrader: (7)

I'd have to agree with what was mentioned before and I'll add that intervals on the track will help your stanima (sp?). I currently run about everyday myself, well try too. When I used to do track and x-coutnry we ran intervals once a week. It's a good way to get your body into oxygen depravation really quick. Of course the end result being a lot lactic acid buildup in the muscles but soon your body will get stronger and you'll be able to run faster for longer periods of time. Do short intervals, like either 200m, or 400m sprints. Then on the other days run ~3miles and just time yourself so you can see your times improve.

On a side not did anyone run the 10K mud run in San Diego a couple of weeks ago? It was my first ever mud run and I really liked it, just wondering if there are any mud run events here in the bay.

Jason

fizay

I played Varsity Soccer for my high school (until the season ended like two weeks ago) and I feel that I run best after I've taken the biggest dump in my life. No seriously, it helps

karamba

I run six times a week. Like Nike said, "Just do it". Try to fit running into your lifestyle. Do not even think about the test. Start easy. Do not push. You can even start out walking. Three miles each time. Then gradually start to set goals for yourselft - Like tell yourself I'm going to finish this lap under such and such time. Keep it attainable though. At some point, tell yourself you are going to run the entire three miles non-stop. Keep setting goals and NEVER STOP. At some point, just go for the test. Your confidence will be so high you would breeze through it. Remember, half the struggle is in your head.

oct1285

iTrader: (8)

that seems so true once i think about it

princesschels22

Ive been comfortable in my adidas and new balances.

armlock

If you can, find a shop that specializes in running shoes, and have them visually analyze how you run. Additionally, bring a pair of your old running shoes. They should be able to determine if you are an over pronator, neutral or supinate. (This service should be free, by the way.) My legs have a slight bow to them, so my feet tend to supinate a bit (turn inwards). If I were to run in a shoe made to correct pronation( turn outwards) , it would kill my knees and hips. Do yourself a favor and go get fitted for the proper shoe.

oct1285

iTrader: (8)

do u kno of any stores?

armlock

I go to The Runner's Factory in Los Gatos. I've been going there since 1990. If you'd like I can call them and ask if there is a referral out in Oakland. Usually the shoe reps know who have the best stores.

armlock

This may help, but try to find a good shop.
http://recommsports.com/roadrunnersports/index.html
click on "Shopping Tools" and then click on "Shoe Dog"

This should give you some idea of what type of shoe to use.

oct1285

iTrader: (8)

hmm wish i knew about these specialty stores and evaluations before today becuase i already bought a pair of asics, or however u spell it, today. and thanks for ur help

riptide2

You can always return them if you haven't used them yet (or, in some cases, even if you have.)