Sub 11 3k for Korean Marine Corps Force Recon

ROKMC1235 wrote:

Hello everyone!

I am preparing for the Korean Marine Corps Force Recon basic physical screening whuch requires me to run a sub 11 minute 3k.

I am a beginner male runner that has at most 1 month of experience.

I am 20 years old and my current 3k pb is 14min 10.

Since I am very inexperienced at running, I was wondering if you guys could help me out by giving me some advice on training!

My current workouts revolve around 7 days of running usually 3ks, 5ks.

Thanks for reading this post.

Thank you for your post. i am also an Asian. Before i answer your question, i need to know a bit about your background.

As far as i know, every mature Korean has to be enlisted into army for 2 years. Do you have any physical education course in high school and universities? It seems that through military training, every male Korean will have a more robust frame than any other asian counterparts, which may be giving you a overweight BMI and more worse running abilities.

To improve probably, you have to run consistently on moderate training to reap greater results.

Simply 1 month of training has not yet untapped all of your potential in running. In other words, you still have a lot to improve.

Successful training lies in ability to recover, injury prevention and consistency.

Cut those workouts into even aerobic trainings of long slow lasting more than 30 mins per day. Leave one day for your rest.

Get slower for your pace until you breathing normally but not too slow. Keep training you will improve.

Thanks for your reply

I currently attend university in Seoul.

As for my background in sports I did short track speed skating and swimming but nowadays im more focused on powerlifting.

The physical education programs in my high school but they were mediocre.

Im not a large guy im quite skinny as i am 178cm tall but weigh 72.3kg with my body fat rate being lower than 20 percent.

I am soon volunteering for the Marines in June/July.

Can you specify more on the recommended training?

Thanks!

ROKMC1235 wrote:

Thanks for your reply

I currently attend university in Seoul.

As for my background in sports I did short track speed skating and swimming but nowadays im more focused on powerlifting.

The physical education programs in my high school but they were mediocre.

Im not a large guy im quite skinny as i am 178cm tall but weigh 72.3kg with my body fat rate being lower than 20 percent.

I am soon volunteering for the Marines in June/July.

Can you specify more on the recommended training?

Thanks!

i dun know how you know the existence of this message board, but we glad that we have much readers from different nations so that we have more chances to chat with.

Doing excessive endurance training may prevent you from building up excessive muscle groups.

if you swim consistently before, you may already have developed your aerobic base.

from now on, i will give you a few advices.

1. Remember to note down the total km/miles you run every week.

2. Try to increase mileage/kilometrage slowly ONCE you feel you get ready for it.

3. Mind discomfortness when you run. These may give you hints when or where you will hurt.

4. Break those 3k/5k/7k into more even training blocks. You can handle around 6:10 min/km for 30 mins per session.

5. Join races or time-trial regularly to gauge your improvement.

But mind the second invasion from North Korea hahahahhahahaha

more input if you want to know more.

ROKMC1235 wrote:

Hello everyone!

I am preparing for the Korean Marine Corps Force Recon basic physical screening whuch requires me to run a sub 11 minute 3k.

I am a beginner male runner that has at most 1 month of experience.

I am 20 years old and my current 3k pb is 14min 10.

Since I am very inexperienced at running, I was wondering if you guys could help me out by giving me some advice on training!

My current workouts revolve around 7 days of running usually 3ks, 5ks.

Thanks for reading this post.

I was just at the DMZ in Korea last week. That's funny timing.

I cannot give you very specific advice, but I would recommend that you not increase your mileage too much at first. This will help you avoid injury. Also, if you need to run a 3k, you should eventually do runs that are at least 10k. That way the 3k will feel easier.

Thanks for the specific reply!

3. I did realize that there was mild pain in my right hip and discomfort in my left ankle. I think I am imbalanced in my running posture.

4. So are you suggesting that I chop the 3ks or 5ks into 3 to 5 sessions of 1ks? Or 400s?

Indeed North Korea may provoke our country during my service which would be quite unfortunate but lets hope not hahaha

Thanks for the advice!

My experiences near the DMZ were pretty good and I hope you had a great time there too :)

I should consider doing those 10ks you mentioned as well!

ROKMC1235 wrote:

Thanks for the specific reply!

3. I did realize that there was mild pain in my right hip and discomfort in my left ankle. I think I am imbalanced in my running posture.

4. So are you suggesting that I chop the 3ks or 5ks into 3 to 5 sessions of 1ks? Or 400s?

Indeed North Korea may provoke our country during my service which would be quite unfortunate but lets hope not hahaha

1. if you try to lose 2kg by deadlint, you will be faster by the date of the test.

2. do you have leg discrepancy or else other syndrome? Strength training is the key to injury prevention. Try to strengthen your hip and ankle if you have your gym coach on the side.

3. i suggest you have 30mins (pace: 6:10 min/km, total 5k) 3 days and 1 days rest first.

Try to post when you make progression.

OP: That is a pretty fast standard. 3:40/km for 3 km. I think you need to get to the point where 5:00/km is very comfortable. Like you can talk with you mates about your favorite CL song, or the recent exploits of Psy.

Americans: The Navy standard is 16:10 for 2.41 km. 6:42/km. How are we supposed to stop little rocket man? I guess we are just going to supply air support for the South Koreans?

Americans know that if it comes to running into a battle, it pays to be the last to arrive.

Like Commodus in Gladiator.

Hi there!

I have been making a bit of progress where I was able to set a time of 13 minutes and 56 seconds with a pace of 4 minutes and 38 seconds per km.

Your advice helped me tremendously.

Thank you!

Do you think speed based interval workouts would help me?

For instance a 3X1K run?

What funny coincidence! I also Korean and am join marines! I also am look for advice on how to pass entrance run. I am much less fat than you though. Am 1.75m and 54 kg. What is body fat? My body not have fat.

My daily diet consist 1900g rice and what vegetables I find on patrol. I also at DMZ recently, maybe we there at same time! I shot deserter! You also have chance shoot deserter?

Anysomebody have advice for how I pass entrance run to marine special force? I must run 3k in less than 13 minutes. If I do, I get extra 1000g rice next month. If fail, I get sent back to factory and rice ration cut and no more vegetables from field.

I have not done sports in past, all is new. Now I run every day 5k in morning and at night in 24 minutes. I have done this 3 weeks. Am getting tired, though. Any suggestion for how train on so little rice? More rice not option. Maybe should I add sawdust to rice? Is extra food. First two weeks, I was find egg of chicken at near farm, but my training partner he catch and eat chicken, so no more egg of chicken. Tomorrow morning I look for animal on road from nearby highway, maybe eat with rice so can run more fast.

Maybe I see you in June? Only if I run fast time. If not, I go to factory and other lucky marine get see you in June while I in factory. I hope see you in June. Good luck run time to make marine too.

I make mistake in post. Write 1900g rice, mean 190g rice.

Suppose be 200g rice, but sargent he take 10g from each of patrol. There 14 of us so he get 340g rice each day while we get 190g. We not share egg of chicken when we find because he not nice sargent.

Until June!

Welcome back Alan. How's US Navy SEALs life been?

ROKMC1235 wrote:

Hi there!

I have been making a bit of progress where I was able to set a time of 13 minutes and 56 seconds with a pace of 4 minutes and 38 seconds per km.

Your advice helped me tremendously.

Thank you!

Do you think speed based interval workouts would help me?

For instance a 3X1K run?

can imagine that you really come back and i see this post again.

an improvement of more than 1 min in less one month means that you still have a lot of potential and newbie to running.

1. Try to increase your weekly volume of training slowly and currently you may not be fitted to run intensely for interval training as there is an increasing chance of injury.

2. Fix your leg problem to work on your biomechanics

3. Set long-term goal to motivate yourself. Divide them into smaller goals to fetch. You may shoot for running sub12 3k.

4. You may have tempo run before you gear up for intervals. It makes you have a better transition than merely running fast to gain fitness.

How many ks are you running?

And of me? What advises?

Good to see that you are starting out well with your running. I'm a university instructor in Seoul and I've seen many of my students head off for their military service over the years, many to the ROKMC - did not know the running standards were that fast.

Since you are new to running (but you seem to be making good progress) maybe don't worry too much about 1ks or 400m intervals yet - just focus on building up your fitness to running 40min at a time. This was something that helped me when I started running and after long injuries: start with 5min easy then 5 faster, repeat 4 times = 40min. Start with 30min total if you need to. The next week or 2 drop to 4min easy, 6min faster 4 times, and build up from there to 40 min continuous over the next 1.5 to 2 months. Don't worry about your pace - just pace yourself on each run to make your last "interval" the fastest, and in the beginning it's ok to walk the easy periods (although a slow jog is better.) You are young, you will build up fitness quickly. If you are getting some pain as you run every day, maybe back off and run every other day, or 2 days on 1 day off the first couple weeks, then 3 days/1 day off - you need some time for your body to get used to running. You may not need to run every day, but aim for at least 5 days a week.

When you've reached a level of fitness where 40min of running is getting easier, after about 6-8weeks, then maybe 2 or 3 days a week start trying something called fartlek (it's a Finnish word I think) which is doing periods of faster running by feel, without really worrying about time, and then letting yourself recover while getting back up to a good pace. By feel is the key, but as you get fitter you will naturally be able to do more faster running, and still get back up to pace more easily. Your fast running could be a few minutes at a time, with as much recovery as you need. On days when you're not doing fartlek you can throw in shorter sprints (not full out, but comfortably faster, for say 30s - or try counting breaths while you run faster, 20 breaths, going up to 30 or 40) repeated several times in the middle or at the end of your run. If you do this regularly in month 3, running 5-6 days a week, you should be fine for your goal, you're young with a lot of upside.

You don't need to time your intervals or anything, but in month 3 if you want to check your progress you can do timed intervals maybe 2 days a week - you can make these sessions something like 2min faster/1min jog 8-10times, or3min/2min 6 times. And if you want to test yourself, try sessions like 10min/5min/5min faster with maybe 3min slower jog between - again you dont need to worry about your goal pace, but yoy may find you'll get closer or under 4min/km.

Maybe the best thing that can keep you motivated is to see if your school has a recreational running club, or better yet see if there are still things like the Nike Training Run - running clubs from many schools used to go to these things. Was good fun, when I was able to jog a couple years ago.

I envy you. I wish I could start running again today, doing exactly what I've suggested above...but... My knees won't let me run any more. Once you've started and stay consistent, you'll improve your fitness faster than you realize. Good luck.

Nice job brother

Spending so much time on a high quality joke.

I appreciate it.

Thanks for the continued help

I will keep your advice in mind

I dont run too many ks per week (less than 20) which is a big part of the problem.

Every time i try to increase mileage.

I create problems such as discomfort in my ankle which started when I overreached and went for a high intensity 6k run.

However I have found out that running about 3 times to 4 times a week at high intensity doesnt cause as much problems.

As time runs out I have been getting desperate. I have been focusing on trying to increase small increments of speed rather than increasing mileage.

With less than a month left I dont know if mileage or speed is more necessary in me being able to run fast 3ks.

For now I will try to increase both slowly.

ROKMC1235 wrote:

Nice job brother

Spending so much time on a high quality joke.

I appreciate it.

Thank you but what is joke? My run not go well at now time. We hear Dotard visit us soon, so extra drills time so we ready in case it is trick by Pence to send in army so Dotard killed and Pence take job of Dotard.

But we hear Supreme Leader has plan and is smartest god of all. Stomach hurt from many drills very little rice. Still no egg of chicken because other soldier eats chicken. But we told Supreme Leader bring ostrich egg soon to all of Korea so all have plenty egg with rice.

Sargeant no longer steal rice because he caught by leiutenant and shot.

I still have dream of run fast but maybe next life.