Need advice for 1 mile(military)

what can you run a mile in now? what is your best? how old are you?

58kg at >6ft?

What can you run right now?

I'd focus on volume, probably at least 1/3 cross training on a bike, elliptical, pool, etc.

1 long run per week as often as possible.

1-2 fartlek workouts per week.

1 workout on the bike, pool or elliptical.

hills or strides at least once per week, maybe after a workout.

Ex.

~10 mi long run, soft ground and fast finish if possible.

30-45min cycling.

400m fartlek with 400m jog, race pace. 8x400 repeat.

20 min easy.

25 min cycling, 2 min alternating fartlek.

20 min cycling.

2-4-6-8 ladder. strides after. aim for race pace on the 800, faster for shorter parts.

just saw 6 days per week. idk why you cannot train 7.

long run

xtrain easy

fartlek, strides

xtrain medium

easy

xtrain workout, hills or strides

off

I can currently run a 7:30 mile, Iam 21 year old

Sam Willson wrote:

I can currently run a 7:30 mile, Iam 21 year old

If you are over 6 feet tall and weigh about 58 kg/128 pounds that means that you are probably underweight so it's not like you are overweight and can drop weight to quickly improve your mile time.

Honestly it's going to be nearly impossible for you to go from a 7:30 mile to a 5:15 mile in 3 months. I'm wondering why the military wants you to run a 5:15 mile. I mean a perfect score on the US Army 2 mile run is a 13 minute 2-mile, which isn't anywhere close to being equivalent to a 5:15 mile. It seems like if you are planning on joining the military as a 21 year old that is over 6 feet tall and weighs 58 kg your main focus should be putting on muscle and gaining strength. While doing this you can do some cardio work to improve your mile time to something more realistic like 6:30-7:00.

Second this. All military service fitness test involve runs over at least over 1.5 miles. The min standard for Navy Seals is like 10:30. So while training and setting goals to run a 5 min mile is great, and will probably get you in 18 min 3 mile shape for the Marines, your goal is not very specific to any service that I can think of.

Milethon wrote:

...

Second this. All military service fitness test involve runs over at least over 1.5 miles. The min standard for Navy Seals is like 10:30. So while training and setting goals to run a 5 min mile is great, and will probably get you in 18 min 3 mile shape for the Marines, your goal is not very specific to any service that I can think of.

Well, 18 min gets you max points on the USMC PFT, for open age scores, right? And that is probably on the order of 5 minute mile.

But he specifically said Army....

1) he didn't say army

2) 58 kg as weight doesn't suggest US based to me

Anyway, im with the guy that says it seems like impossible in 3 months. But I also don't have a lot of confidence that your 730 mile time is optimally run or that you couldn't chop off a lot of time quickly.

I would see if you can run 8*200m in 40 seconds, with a hog rest of 200m in between