How do i plan out a 20-week running program for SOF end selection.

Also should i add deload weeks/days and how often if so?

I passed the test, i ran 2988, so that is the goal i Can calculate pace from

Another question to when a helpful face shows up, do you recommend doing my training based on heartrate or on timings? i got a garmin and a heartrate monitor but i dont know my zones.

I suggest you plan less, run more. Skip most of the track stuff in favor of hill repeats once a week. Keep the ruck march.

Thanks for the suggestion but im quite sure that a planned 20 week program will yield better results that just "run more" :) . random training gives random results. That is also why most people are stuck in the strength department, they dont plan out properly, and then i breeze by them going from 150kg deadlift to 250kg in no time. while they are stuck.

Micker wrote:

That is also why most people are stuck in the strength department, they dont plan out properly, and then i breeze by them going from 150kg deadlift to 250kg in no time. while they are stuck.

This is why you will fail. You're just asking to be the nail they slam with the hammer. Giving 100% of yourself is good but not being apart of the team is detrimental to your health. You should seek to be slightly above average--never in the bottom 50% but not the best at anything. If you do dominate do it humbly--not with the arrogance you displayed in the post quoted.

I am seeking running advice, not how to complete SOF selection other aspects. I already tried the selection once, i know what they want and what they dont, i ended up in the last 5% of people left, and dropped out due to a broken foot. The only reason i can apply again, is cause they wanted me to, my weaknesses were my running, and some diving, I dealt with the diving part, and im now trying to deal with the running. Unless you got running advice, or is actually an active or former SOF member, i dont need non-running related advice.

Also my reply was not arrogant, it was a fact. Proper programming is better than just "doing more". if i just wanted to "run more" i wouldent ask for advice in this forum.

Micker wrote:

Thanks for the suggestion but im quite sure that a planned 20 week program will yield better results that just "run more" :) . random training gives random results. That is also why most people are stuck in the strength department, they dont plan out properly, and then i breeze by them going from 150kg deadlift to 250kg in no time. while they are stuck.

It sounds like you're looking for affirmation, not advice. Good luck with your next crack at selection.

Thanks, good luck with your future career as a shrink.

Now im quite sure you are just a troll, since you also are not even registered, but i actually had some questions from which i need advice.

1. the general construction of my programming

2. importance and frequensy of deload

3. how i plan for progression tempo wise in my runs.

The long text in the first post was to add some context, so i could get some proper answers, rather than "run more" or "you will fail cause you are arrogant".. now qtfo this thread and go mumble somewhere else with your bullshit.

Hey,

Hvordan gik det? Kom du helskindet igennem denne gang?