Running Training req. for help

[DumbBarBell145]

In addition to my PPL style routine, I want to incorporate running to help my overall conditioning.

My number one goal for running is to have an 18 min 3 mile time. (Inb4 its required for the Marine Corps MAX PT score, I might join)
Lower in importance is a supplement to my strength training, conditioning in the prospect of helping deliver gainz

I was thinking something like this
day 1: Low Intensity Steady State 30 Min
(My college has a 1/6 mile indoor track that I run)
day2: Sprint 1/6 mile, walk 1/12 mile Sprint 1/6 mile, etc until 18 sprints
Alternate days, takeoff sunday

As you can probably tell, I really don't know anything about running training other than sprinting is an entirely different type of running to LISS

So if anyone knows anything regarding running training for my goal It would be appreciated if you reached out.

[cmacken]

Depending on your running pedigree, hitting an 18 minute 3 mile will require some serious structured run training. Check out running websites for proper programs.

[Squid24]

Unless you're a cross country runner, I would just work on making it in 20 mins first....still under 7mpm. So 18min = 100 points

Crunches are easy...elbows to thighs...100 in 2 min is not a problem. So 100 = 100 points

Pull-ups, now this is another story...5 point per pullup. So 20 = 100 points

Max points is 300....good luck

[TAWS6]

I was in the area of those running times around 2012 (not any more lol). I would run on monday 7-10 miles (long run), Wednesday (speed day) i'd go to the track and do a 2 mile warm up followed by 800 meter repeats, friday would be hill repeats (2 mile warm up) and saturday would be an easy pace 5-7 mile run. The thing is that its extremely difficult to maintain good lifts when you're running that much. I think id average about 25 miles a week. The best thing is to pick one goal at a time imo. The runners forum is a great source of info.

[sooby]

that's basically 6 minutes a mile, sustained over 3 miles. if you can't run for 18 minutes straight I would just focus on running that long as slow as possible. then once you can do it on fairly regularly focus on trying to run it faster. You can do sprint intervals say for 2-3 miles on one day and LISS on the other.

[DumbBarBell145]

Unless you're a cross country runner, I would just work on making it in 20 mins first....still under 7mpm. So 18min = 100 points

Crunches are easy...elbows to thighs...100 in 2 min is not a problem. So 100 = 100 points

Pull-ups, now this is another story...5 point per pullup. So 20 = 100 points

Max points is 300....good luck

I have the pullups and crunches, ran around the track a like 10+ times but lost count and I was somehwere around 16 min, I could've kept going, Do you think its more important to focus on pace for my goal or just being able to have endurance? i.e. will overall speed training help me more than just doing time targetted runs?

And were you in usmc?

I was in the area of those running times around 2012 (not any more lol). I would run on monday 7-10 miles (long run), Wednesday (speed day) i'd go to the track and do a 2 mile warm up followed by 800 meter repeats, friday would be hill repeats (2 mile warm up) and saturday would be an easy pace 5-7 mile run. The thing is that its extremely difficult to maintain good lifts when you're running that much. I think id average about 25 miles a week. The best thing is to pick one goal at a time imo. The runners forum is a great source of info.

What were your lifts at this time

[Squid24]

I have the pullups and crunches, ran around the track a like 10+ times but lost count and I was somehwere around 16 min, I could've kept going, Do you think its more important to focus on pace for my goal or just being able to have endurance? i.e. will overall speed training help me more than just doing time targetted runs?

And were you in usmc?

A good steady pace is what will work, then try to improve on it.

I was a Corpsman stationed with the Marines and I was Marine Corps regs, which meant I wore what they wore, except dress blues, hair regs like theirs, and had to do their PFT. I ran in under 19 min...I was a runner in High school...and had the crunches down pat. Now the pull-ups...sucked...lol. You can do any hand grip and style...just had to go up and down and get chin above bar. I always got 5...lol

[TAWS6]

I have the pullups and crunches, ran around the track a like 10+ times but lost count and I was somehwere around 16 min, I could've kept going, Do you think its more important to focus on pace for my goal or just being able to have endurance? i.e. will overall speed training help me more than just doing time targetted runs?

And were you in usmc?



What were your lifts at this time

My lifts went down a lot. I don't remember exactly what they were. Maybe barely intermediate. I was also 30 lbs lighter though.

[DCSpartan]

18 minutes in 3 miles can take you several years to work up to based on your current conditioning level.

recommend www.runnersworld.com, follow their 5k training programs.

[YoelDovid]

We had the same test in the Royal Marines (a "few" years back), and I can tell you exactly how I trained for the running as I still have my schedule saved.
Sunday - long distance run, fartlek-style. Aimed for minimum 6 miles, taking it as it comes. You might sprint some bits, walk others, and everything in between. Do not use a track, plan a route, preferably over uneven terrain.

Tuesday - intervals. 200m sprint, 200m recovery. 5 sets of 2 intervals.

Thursday - 3.5 miles, pacing.

Friday - same as Sunday.

[Squid24]

We had the same test in the Royal Marines (a "few" years back), and I can tell you exactly how I trained for the running as I still have my schedule saved.
Sunday - long distance run, fartlek-style. Aimed for minimum 6 miles, taking it as it comes. You might sprint some bits, walk others, and everything in between. Do not use a track, plan a route, preferably over uneven terrain.

Tuesday - intervals. 200m sprint, 200m recovery. 5 sets of 2 intervals.

Thursday - 3.5 miles, pacing.

Friday - same as Sunday.

How were your time for the 5k?