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Click to view wilson2180's profile Rookie 3 posts since
Aug 14, 2007

Aug 14, 2007 3:43 PM

Need advice on improving time

I have started running after a long break about 3 weeks ago and currently i am running 2 miles in about 15 minutes. My goal is to be able to run 3 miles in at least 18 minutes as i am leaving for Marine Boot Camp in about 10 months. What is the best way to build my time up to that??? Also, about how many days a week do you guys recommend running....taking into account i am still in school and stuff. Thanks in advance for the advice.
Click to view TLofton's profile Amateur 29 posts since
Dec 14, 2007
3. Aug 16, 2007 11:04 PM in response to: wilson2180
Probably a good place to start would be with a 5 km (3.1 mile) training schedule that you think you can work with. But you probably want to establish a bit of a base first for several weeks. It probably wouldn't hurt to build in some longer runs as I'm guessing that basic training will be pushing you along into some forced marches or long runs. In 10 months, you could probably go through two short, but complete periodized training "cycles" with a bit of a break in between. Just one of several approaches. I'm sure the Corps will help you out once you get there :-)

tim
Click to view Kevin E. Stroud's profile Legend 512 posts since
Oct 27, 2007
4. Aug 16, 2007 11:19 PM in response to: wilson2180
Wilson2180,

Since you need to increase both speed and distance, this is going to be work, buddy - but you do have time to get it done.

I'd go for a minimum of four days a week running - two focused on speed/tempo, one focused on long-slow-distance, and at least one "recovery run" (possibly two).

For the speed work, hit 1/4 mile repeats, since the goal distance is only three miles - start with at least four repeats, and work up to eight over the course of the training program.

That's some ideas for you - now get out there and run.

Semper Fi!!!

kestrou