I'm going to be enlisting in the air force and I need a 2.4km run in 10 minutes and 30 seconds maximum.
Is there any running programs for this?
(Specifically for a treadmill)
I can currently only run for 6 minutes at a little over 3.5m/s
:-(
Air force run
Parker Sullivan
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Samuel Smith
Just, slow down and pace yourself.
Daniel Carter
Train for more than 2.4k anything there are a lot of 5k plans out there
Cardio is cardio and its easier to run at a lower intensity for a long time (at least for me)
Ethan Brown
One and a half is pretty much a mid-distance sprint. Here's what your weekly schedule should look like. This isn't optimized or anything but its simple and will get you a passing time.
M - 800 repeats at slightly faster than your last 1.5 mile time.
T - Longer run, 30-40 minutes at easy pace
W - 400 repeats. Do around 8. Faster than your 800 pace but nothing crazy. You want to be able to finish all 8 at the same pace.
Th - Same as Tuesday
F - 400 repeats again. Throw in some shorter distance stuff and do fewer 400s if you want.
S - Do this if you want, but don't get shin splints or something. 1 or 2 mile repeats at medium pace.
If you do that you'll blow all the other chair force fucks out of the water. This is pretty much what I do for the Marine Corps PFT and I ran an 18:45 3 mile last time.
Also figure out how splits fucking work because no runner has ever broken it down by m/s.
Asher Richardson
I don't understand any of that
Please spoon feed me cause I am lazy and fat
Also should I cut while running or keep bulking? I'm 96kg at 5'11 and kinda want to keep bulking cause its hard to balance lifting and running 5x a week ;-;
Austin Wood
at that height/weight yuou will struggle with running no matter how much you train
Jose Turner
poo :(
Alexander Martinez
you might not like it but this is what peak performance at
Christian Mitchell
*cut extremely heavily, key
Dylan Anderson
>Airforce PT
You'll be fine