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I need to make under 14:45 for the navy's run test
I am not active at all so I'm definitely on a beginner level
My endurance is very low for how young I am (19)
My main issue when I run is breathing , the long distance , and consistency
I always find myself very out of breath and tired after a minute usually around 0.10 when im running and track it on my watch.
I am not active at all so I'm definitely on a beginner level
My endurance is very low for how young I am (19)
My main issue when I run is breathing , the long distance , and consistency
I always find myself very out of breath and tired after a minute usually around 0.10 when im running and track it on my watch.
Posted in these groups: 
Running
Distance Running
Running Distance Running
Posted 4 y ago
Responses: 10
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5 min. easy warmup walk. 4X30 sec. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 4X1 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 4X2 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 5X3 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 6X4 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 6X5 min. jog, 1 min. walk 4x/week for 2 weeks;
5 min. easy warmup walk, 30 min. jog 4x/week for 2 weeks;
5 min. easy warmup jog, 4 sets of 30 seconds moderately fast running, 1 minute easy jog 2x/week for 2 weeks (Monday, Wednesday), plus 5 min. easy warmup walk, 30 min. jog (Tuesday, Friday)
After all of that, do a 20 min. easy jog on Monday, rest Tuesday, 10 min. easy jog Wednesday, rest on Thursday, and do a 1.5 mile Time Trial on Friday.
After each run and speed workout, make sure to spend some time doing some light to moderate stretching, and I recommend picking up a foam roller or stick roller to assist with recovery as well. Spread each run or speed workout with rest days in between until the later stages when the same week includes speed workouts and 30 min. runs.
Make sure you are drinking plenty of water and eating a diet that consists of enough carbohydrates to fuel your runs and workouts, and enough protein to help you recover and strengthen. If you are in a hot climate and sweat a lot during your runs and workouts, drink some electrolyte beverages as well as water. Best of luck to you.
5 min. easy warmup walk. 4X1 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 4X2 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 5X3 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 6X4 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 6X5 min. jog, 1 min. walk 4x/week for 2 weeks;
5 min. easy warmup walk, 30 min. jog 4x/week for 2 weeks;
5 min. easy warmup jog, 4 sets of 30 seconds moderately fast running, 1 minute easy jog 2x/week for 2 weeks (Monday, Wednesday), plus 5 min. easy warmup walk, 30 min. jog (Tuesday, Friday)
After all of that, do a 20 min. easy jog on Monday, rest Tuesday, 10 min. easy jog Wednesday, rest on Thursday, and do a 1.5 mile Time Trial on Friday.
After each run and speed workout, make sure to spend some time doing some light to moderate stretching, and I recommend picking up a foam roller or stick roller to assist with recovery as well. Spread each run or speed workout with rest days in between until the later stages when the same week includes speed workouts and 30 min. runs.
Make sure you are drinking plenty of water and eating a diet that consists of enough carbohydrates to fuel your runs and workouts, and enough protein to help you recover and strengthen. If you are in a hot climate and sweat a lot during your runs and workouts, drink some electrolyte beverages as well as water. Best of luck to you.
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SFC (Join to see)
One more thing. If you decide to follow this plan, or something similar to it, don't forget to listen to your body. If you feel like the plan is too much for you to keep up with, thats okay. Make adjustments as needed. Sometimes taking an extra rest day, or doing a little less on a given day is all your body needs. If you begin to feel abnormal pain beyond normal fatigue and muscle aches associated with exercise, take at least two days off, and consult a physician. I also recommend consulting a physician before beginning this training plan, or any other plan you may consider following. Again, best of luck to you.
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Caveat up front: Regardless of what plan you follow GET GOOD RUNNING SHOES. Seriously. IMHO, more harm has been done to more people through crap running shoes (to include good shoes that are just worn out) than any other single factor.
SFC (Join to see) Gave a great plan.
If you can do it, here is what we did in high school (so just a bit younger) when prepping in summer for cross country (3.1 mile races) season the following autumn.
"Run" (light jog) every day, for at least a mile. Even if it is only 7 miles in the week - 1 mile each day. Go as slow as you need to to finish the mile, but do it every single day. It doesn't matter if the first time you do it, it takes you 20 minutes to finish the mile.
Once you start feeling up to it, you can spread out longer/harder days. LIGHT jog Sun, Tue, Th, Sat, and then M-W-F you work in 2-3-2 mile runs at a higher pace, trying to finish as fast as you can (at an even pace). And gradually increase your distances.
The benefit of this is it will get your body used to doing distance without stopping, and it will get your mind used to getting out and exercising every day. In the course of 2 months we had non-runners logging over 20 miles a week (2-6-1-5-2-5-2).
There is OBVIOUS risk in this plan, as you do NOT have recovery days. I would NOT recommend this plan for older folks, people who are prone to musculo-skeletal injuries, or for someone who is overweight or has complicating factors (such as cardio or respiratory illness/weakness). But if you are reasonably fit (aside form the endurance - which will come) this may get you "up to speed" so to speak, a bit quicker.
Also, As SFC Jenkins said, stretch, and hydrate hydrate hydrate. AND LISTEN TO YOUR BODY. Learn the difference between discomfort and pain. If you have a stitch in your side, you can push through it. If you are having difficulty breathing, slow down (but don't stop), get control of your breath, and push through it. If your muscles are sore or tight before or after your run, do some extra stretching. If they are sore or tight during your run, you can (usually) push through it. But if you feel something go "twang" or your legs hurt to put pressure on, or anything of that nature, STOP. Pain is your body's signal to stop. Pay attention to it.
SFC (Join to see) Gave a great plan.
If you can do it, here is what we did in high school (so just a bit younger) when prepping in summer for cross country (3.1 mile races) season the following autumn.
"Run" (light jog) every day, for at least a mile. Even if it is only 7 miles in the week - 1 mile each day. Go as slow as you need to to finish the mile, but do it every single day. It doesn't matter if the first time you do it, it takes you 20 minutes to finish the mile.
Once you start feeling up to it, you can spread out longer/harder days. LIGHT jog Sun, Tue, Th, Sat, and then M-W-F you work in 2-3-2 mile runs at a higher pace, trying to finish as fast as you can (at an even pace). And gradually increase your distances.
The benefit of this is it will get your body used to doing distance without stopping, and it will get your mind used to getting out and exercising every day. In the course of 2 months we had non-runners logging over 20 miles a week (2-6-1-5-2-5-2).
There is OBVIOUS risk in this plan, as you do NOT have recovery days. I would NOT recommend this plan for older folks, people who are prone to musculo-skeletal injuries, or for someone who is overweight or has complicating factors (such as cardio or respiratory illness/weakness). But if you are reasonably fit (aside form the endurance - which will come) this may get you "up to speed" so to speak, a bit quicker.
Also, As SFC Jenkins said, stretch, and hydrate hydrate hydrate. AND LISTEN TO YOUR BODY. Learn the difference between discomfort and pain. If you have a stitch in your side, you can push through it. If you are having difficulty breathing, slow down (but don't stop), get control of your breath, and push through it. If your muscles are sore or tight before or after your run, do some extra stretching. If they are sore or tight during your run, you can (usually) push through it. But if you feel something go "twang" or your legs hurt to put pressure on, or anything of that nature, STOP. Pain is your body's signal to stop. Pay attention to it.
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Nothing comes easy. Run a while then walk until you get your breath back. You can do it.
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