Trying to get in shape for AROTC. Tips for running and pushups?

Andrew Novak — Thu, 07 Jun 2018 18:03:59 -0400

I will be starting rotc this September and want to get in great shape before I get there. I can hit about 50 push-ups but my 2 mile is 18 mins. I have bad endurance. I go to the gym regularly and run a few times a week. Btw I’m 6’2 175. Any tips and tricks to get that time down.

Response by CPT Enrique M. made Jun 7 at 2018 6:29 PM

CPT Enrique M. — Thu, 07 Jun 2018 18:29:36 -0400

What's your age?

Response by CPT Private RallyPoint Member made Jun 7 at 2018 6:33 PM

CPT Private RallyPoint Member — Thu, 07 Jun 2018 18:33:47 -0400

There are different philosophies. I didn't really learn how to run until after I was out of the Army. I joined a track club and began training for local running races around town. I use a 16 week training schedule for half marathons to increase my distance and reduce my time. I also stopped going to the gym. Gym workouts have a different effect on the body and muscles than running workouts.

I suggest starting with something like this

Tuesday - Run three miles
Wednesday - Run for 1/2 hour
Thursday - Rest
Friday - Run four miles
Saturday - Cross Train
Sunday - Run six miles
Monday - Stretch/Yoga

The very next week do this same workout.

Then, every two weeks or so increase the distances on your Sunday runs by one mile. At four weeks increase the Tuesday runs by on mile, the Wednesday run by 10 minutes, and the Friday run by one mile. There is a rule of thumb about training, but I cannot remember off the top of my head.

As far as push ups and sit ups are concerned. Practice push ups and sit ups if you want to get better at doing them. The gym is great as a secondary exercise routine.

Response by Maj Kevin "Mac" McLaughlin made Jun 7 at 2018 6:58 PM

Maj Kevin "Mac" McLaughlin — Thu, 07 Jun 2018 18:58:02 -0400

First, I applaud your decision to join the military and I wish you well toward that effort.

As for the run, this is what I recommend:

1. The treadmill can be your friend. Set it to a 1% grade, and the set it to the speed you know you’re capable of. 6 MPH is a 10 min mile so I’ll let you do the math. From there start kicking the pace up .1 or so weekly until you reach your goal. But the rule you MUST follow each time you raise it during any run is you cannot decrease the speed. Also, subsequent runs have to start from your last best avg speed. During a run you can increase as you go (no decreasing once you do it), and then check the average speed at the end for the next run’s starting point. Build on it.

2. Intervals are the next thing I recommend. Here you need to find a 1/4 mile track or course and build a plan to run that 1/4 at or near the pace you want. After you run that 1/4, stop for 30 seconds rest, then do it again. Initially you should do this 4 times for a couple of weeks before you add two more 1/4s (6 1/4s). After the third one, take a min rest before the next three. After another 2 weeks (or more if you need it, but don’t go over a month), add two more 1/4s with the min rest in the middle. At this point you are running 2 miles worth in 1/4 mile intervals. Once you have this down at the desired pace, start decreasing the 30 sec rest to 20 sec and the min rest to 30 sec.

So mix these up, making sure you’re doing 3 days on the treadmill and 2 days on the 1/4 mile track. Then add an easy slow 20 min jog. Distance does not matter here, only that you go through a jogging motion. On the 7th day of the week, take a break and carb up (pasta is good here).

In the gym you can build strength, but bear in mind that weight is not what you’re going for, its the number of reps (i.e. build on the endurance).

That’s my advise and I’ve built runners using this technique with my fellow Airmen in the past. It’s not about winning races but rather to reach your goal. It can also give you a path to attempting to max the PFT too.

I hope this helps and I would love to see you follow up with any results. Good luck with your goal to become an officer, learn to be a good leader, and to take care of the future Soldiers under your command. Remember, you need to set the example, and this can start with being physically strong. You might not be faster than all or even most of them. But you had better be able to demonstrate you can hold your own. If you’re going Year to year worried about being able to pass the minimums of the PFT, you need to step it up.

Good luck and have fun with it!

Response by 2LT Private RallyPoint Member made Jun 8 at 2018 2:41 AM

2LT Private RallyPoint Member — Fri, 08 Jun 2018 02:41:13 -0400

Do more. Now. Like now. Start pushing.

Response by LCDR Private RallyPoint Member made Jun 8 at 2018 7:55 AM

LCDR Private RallyPoint Member — Fri, 08 Jun 2018 07:55:00 -0400

Run every day.

When you run, train at higher altitude (if possible), and on grade. Do three long distance runs (3-5 miles) a week, with two days of sprints/gym workout. Try running short distances with a light pack or weights.

Sounds to me like you've been regularly strength training...but not doing as much cardio. Try mixing up your sets with a heavybag routine...you'll keep/refine upper body, but increase endurance too.

Response by CWO3 Randy Weston made Jun 8 at 2018 10:03 AM

CWO3 Randy Weston — Fri, 08 Jun 2018 10:03:03 -0400

I am more of a 60 yo casual runner, but still trying to increase my times. I also have an aversion to treadmills. I will run outside, even in the snow.

Speedwork is the primary exercise that will increase your 2 mile time. The Major indicated a great disciplined approach. I will provide a more liberal approach and that does not indicate my politics. You want to be running at least 15 miles per week, anything from 2 miles to 5 miles. I use a technique called fartleks. During one of my runs after a mile, I will run for 2 to 3 minutes at a pace at least 1 or 2 minutes faster than my training pace then slow back down to recover for several minutes. Repeat this at least 3 times during your run. About once per week works well.

Another technique is hills. Run hard up, slow down and recover going down. Another is tempo runs. I go out easy for the first mile, run my destination pace for the 2nd mile, and easy/recover run for the 3rd.

These are all easy to do while out on the road. It has got me through 2 marathons and many, many 5k's, 10k's, 15k's, and over a dozen half's. While I was active it also kept my PRT at outstanding for 10 years.

Good luck and congrats on the decision to go Officer. I highly recommend it!

Response by LTC Private RallyPoint Member made Jun 10 at 2018 9:25 AM

LTC Private RallyPoint Member — Sun, 10 Jun 2018 09:25:24 -0400

if you want to run fast, you don't need endurance. Do speed work: 100m sprint repeats, build to 200m repeats, eventually work to 400m sprint repeats. If you don't have a KD track then run 30/60s (sprint for 30 seconds/run slow for 60 seconds) build to 60/120s. cadence is maintained at 180 steps per minute during your slow running portion.

Response by SGT David A. 'Cowboy' Groth made Jun 10 at 2018 10:19 AM

SGT David A. 'Cowboy' Groth — Sun, 10 Jun 2018 10:19:53 -0400

Take it slow and easy, increase your without gradually.

Response by SFC Joseph Weber made Jun 10 at 2018 4:09 PM

SFC Joseph Weber — Sun, 10 Jun 2018 16:09:14 -0400

I broke my back and a few other things years ago and did not run for 11 months. Wind sprints work wonders. Lots and lots of them. In a few months I got back to and actually improved on my runs before my accident.

Response by LTC Stephan Porter made Dec 7 at 2018 9:41 AM

LTC Stephan Porter — Fri, 07 Dec 2018 09:41:02 -0500

I am echo the comments and advice your got so far, it is all good (especially as you look at the tenets of what was said to you).

You should do some cardio almost every day. Increase gradually, change it up regularly.

When is the ROTC shifting to the new test? You should start using some of those exercises into a cardio workout!

Response by Maj John Bell made Jun 30 at 2019 7:51 AM

Maj John Bell — Sun, 30 Jun 2019 07:51:59 -0400

It sounds like your APFT focused. Not a bad place to start, but the force March is where most new Soldiers and Marines lack endurance. Get a good backpack. Load it up with 15% of your body weight and force march once a week. I suggest you start with 5 miles. Try to keep yourself at a 12-15 minute mile pace. Each week between now and September add 5 lbs and one mile. This won't make you king of the road, but you'll probably be far more prepared than your peers.

Marine Corps standard was 25 miles with Table of Organization and Equipment (TO&E) load (about 65-125 lbs based on billet) in eight hours. Might be different now.

Response by MAJ Ken Landgren made Jun 30 at 2019 3:03 PM

MAJ Ken Landgren — Sun, 30 Jun 2019 15:03:17 -0400

How many times do you run in a week and how far?

Response by SSgt Private RallyPoint Member made Dec 26 at 2019 9:57 AM

SSgt Private RallyPoint Member — Thu, 26 Dec 2019 09:57:34 -0500

Andrew Novak I just realized how late to the game on this one I am - it just popped up in the queue on RP. I hope your journey in AFROTC began, and you are having success.

I agree w/ Maj Kevin "Mac" McLaughlin on the treadmill & intervals. Start at a 1% grade. I also improved my run time by changing where I ran. Instead of running a flat track, I started running a trail w/ several hills. I didn't try to push myself to meet my flat ground time when running hills. I found that, when I took my last PT test, I had cut damn near 2 mins from my time. The Intervals helped my endurance; 1min run/jog, 1min walk. I do this, at least, 3x a week as a warm up for my normal weight workout.

When I was getting ready for BMT, I would do 25 pushups in the morning, and 25 before bed. I would then up this to 30 when I could, and progress from there. This helped build the endurance. Also, remember to keep your elbows BEHIND your shoulders, and not out to the sides like wings. You are structurally stronger with your arms closer to your torso, and you will engage more of your latissimus muscles with your arm positioned this way.

For sit-ups, don't just focus on standard sit-ups. Do crunches. Do windshield wipers. Do floorwipers. Do planks. Do flutterkicks & hanging leg raises. Focus on all areas of your core. This way you will be strengthening all muscles you will need to engage during situps, and you won't burn out as fast.