How long should I run a mile before I ship out?

Johnathon Greer — Wed, 24 Jul 2019 10:21:45 -0400

With being on hold for over a year and half I can finally leave August 12th for basic. I can do the sit ups and push ups but the running is a problem. How long you think I should be able to run a mile before I ship?

Response by SFC Marc W. made Jul 24 at 2019 10:42 AM

SFC Marc W. — Wed, 24 Jul 2019 10:42:35 -0400

You'll get lots of running in during basic. I don't know your body type, but I'd say 9 min mile is a good standard pre-bct.

Response by SFC Private RallyPoint Member made Jul 24 at 2019 11:01 AM

SFC Private RallyPoint Member — Wed, 24 Jul 2019 11:01:30 -0400

I barely ran my first mile in 12 minutes. Depending on your age 9-10 minute mile is an acceptable starting point. You'll still be suffering in Basic at that rate, though.
Concentrate on running intervals instead of long slow distance runs. The first one will bring your run times down and keep your workouts short, while too much of the second one will cause overuse injuries.

Response by Capt Daniel Goodman made Jul 24 at 2019 11:02 AM

Capt Daniel Goodman — Wed, 24 Jul 2019 11:02:15 -0400

When I was Army ROTC, I had to do two miles in 18 mins in fatigues and combat boots, which I finally got, though I sprained an ankle, my run time went back up, I wasn't allowed to go to Ft. Bragg for summer camp...I went USAF OTS instead, there, I had to do a mile and half in 12 mins, I made it with one of my roommates from my first class pacing me, screaming at me and nipping at my heels the whole way, I was then recycled, and had to go through with the next class, I was with the first for nine wks, the second for six wks...I eventually got up to 8 mi a day, in broiling heat in TX, before USAF OTS eventually got moved from Lackland in TX to Maxwell in AL...one guy, amazingly, at USAF OTS had been an NCAA track star, I kid thee not, he did the mile and half in six mins, for real, with this weird, bouncing, gazelle-like trained athletic gait he'd obv been taught...I also do aikido and iaido, which I started later...trust me, 3 hrs of aikido, which is a blend of judo, jujitsu, and kendo, is like running 10 mi, minimum...iaido is more anaerobic, however, equally fatiguing, it's Japanese swordsmanship using either wood blades, or blunted metal blades, one needs a license for a real katana sword, only the highest levels are allowed that, ever, look up US Aikido Federation, or Birankai aikido, the two topics are often taught together, if you'd wanna chat more, just lemme no rush, whenever you'd want that'd be convenient, OK? And I also taught myself controlled exhalation techniques to keep my respiration constant, I got looked at as if I was a weirdo for sounding like a choo-choo train, forcibly exhailing on my every third footfall, however, it had the dubious distinction, as a technique, of actually working, as I've always rather tended toward asthma, I had to develop the technique, however, it did, at the very least, seriously work for me, I'm total perm disabled now....

Response by CW3 Private RallyPoint Member made Jul 24 at 2019 11:58 AM

CW3 Private RallyPoint Member — Wed, 24 Jul 2019 11:58:42 -0400

How long, at least a mile would be good to start.

Response by SGT Private RallyPoint Member made Jul 24 at 2019 12:39 PM

SGT Private RallyPoint Member — Wed, 24 Jul 2019 12:39:34 -0400

Best recommendations probably around a 6:30 but 7:30 if you’re struggling. Try 400 meter sprints in 1:30 one lap rest for 1 and repeat 4 times. Sprints help with increasing explosive power as well as your cardiovascular ability over the long run.

Response by SFC Michael D. made Jul 24 at 2019 3:12 PM

SFC Michael D. — Wed, 24 Jul 2019 15:12:57 -0400

Six minute miles will give you a good score. Try to get it down to 8.5 if you can. Make sure you hydrate.

Response by SGT Chris Stephens made Jul 25 at 2019 1:13 AM

SGT Chris Stephens — Thu, 25 Jul 2019 01:13:24 -0400

As a cross-country and track coach, there's never a true hard and fast way that works for everyone when it comes to training to run any type of distance as everybody is different. The key is to vary your workouts. Just like when you hit the gym where you don't do the same types of workouts every day, you have to trick your muscles and your body when you're training as a runner. Some days, you need to just put distance in. Other days, you should work on intervals. Do hill work as well.

On your distance days, you want to do more than a mile. The new PT test still requires a 2-mile run, so at the very least you want to get up to where you can run three miles comfortably. Distance runners always train at longer distances than they race. When you're running, also focus on your form. Your legs always get tired, especially at the end of the 2 mile on the PT test. This is where your arms are going to be huge. Focus on proper form in your running throughout to make it easier to run. I always advise my runners to make it seem like you're beating a drum.

But more than anything, the most important thing is to get a good pair of running shoes. If you don't get a good pair of running shoes, you're going to expose yourself to possible injuries. Drink more water, cut down on the sodas and other sugars, and you should be fine. Shoot me a message if you have any other questions.

Response by SFC Ernest Thurston made Jul 25 at 2019 1:04 PM

SFC Ernest Thurston — Thu, 25 Jul 2019 13:04:21 -0400

There is no reason that you can't run a mile every day. I would suggest that you try to do two miles. You need to condition your body to exceed the standard not just meet it. That includes Push-ups and Sit-ups. The more you push yourself to exceed the standard the easier it will be on you in training.
PS break the cell phone and earbuds habit now!

Response by 1SG Jeffrey Mullett made Aug 1 at 2019 7:20 PM

1SG Jeffrey Mullett — Thu, 01 Aug 2019 19:20:03 -0400

Before I joined the Army, at 25, I had only run a mile one time. I was a sprinter, not a distance runner...when I finished Basic, I ran two miles in 15:30. Two and one half months later, I had gained 40 lbs and ran two miles in 11:53...Thanks Alpha Company, AIT in Fort Gordon (31K Wire Dog) SFC Washington was a PT monster. "Slice!"