speed

[eskaar]

I can run 7-7 1/2 minute miles sun up to sun down, but more than one six minute mile at a time puts me on my ***. I feel like running may be my weakest point physically. Given its importance at BUD/S, can anyone suggest improvement techniques? Interval training, plyo, hills, sprints? Whats worked best for everyone? Thanks.

[leahy_j]

i'm not a very good runner and can't even run anywhere near 7 miles. i run more like 2 or 3. but during one of my pst's i chopped my 1.5 from 7:00 to 6:00 by lifting weights with my legs for a week or so. i did a lot of squats, lunges, and those knee extension things. also that machine where you stand with your heels against the machine, and curl your knees so that your feet come up to a 90 degree angle with your leg behind you. that works really well...you might try doing that, but then again i only run 2 miles.

[king henry viii]

i'm not a very good runner and can't even run anywhere near 7 miles. i run more like 2 or 3. but during one of my pst's i chopped my 1.5 from 7:00 to 6:00 by lifting weights with my legs for a week or so. i did a lot of squats, lunges, and those knee extension things. also that machine where you stand with your heels against the machine, and curl your knees so that your feet come up to a 90 degree angle with your leg behind you. that works really well...you might try doing that, but then again i only run 2 miles.

so you can run a 4 minute mile? If you can run a 4 minute mile you should be able to run 7 miles easy.

[scskowron]

i'm not a very good runner and can't even run anywhere near 7 miles. i run more like 2 or 3. but during one of my pst's i chopped my 1.5 from 7:00 to 6:00 by lifting weights with my legs for a week or so. i did a lot of squats, lunges, and those knee extension things. also that machine where you stand with your heels against the machine, and curl your knees so that your feet come up to a 90 degree angle with your leg behind you. that works really well...you might try doing that, but then again i only run 2 miles.

Yeah I hope you mean you chopped the SPLITS on your 1.5 mi from 7 to 6 rather than the overall time...


If you want to be able to do multiple 6:00 miles , the idea is to many of them with as little rest in between as possible. Try doing a 6:00 mile, rest 2:00, do another 6:00 (although you may have to slow to 6:20), rest 2:00, do another 6:00 (might slow to 6:20), rest 2:00, and finish off with another 6:00 mile (if you can even make 6:30 you're doing well). The trick is to maintain little rest in between the miles and to gradually allow that time to decrease. It doesn't do much good if you rest 7-10 minutes between miles, because your body will have too much time to recover.
The workout is called mile repeats and it should help you with what you are doing. Good luck.

[eskaar]

Thanks for the info.

[king henry viii]

Yeah I hope you mean you chopped the SPLITS on your 1.5 mi from 7 to 6 rather than the overall time...


If you want to be able to do multiple 6:00 miles , the idea is to many of them with as little rest in between as possible. Try doing a 6:00 mile, rest 2:00, do another 6:00 (although you may have to slow to 6:20), rest 2:00, do another 6:00 (might slow to 6:20), rest 2:00, and finish off with another 6:00 mile (if you can even make 6:30 you're doing well). The trick is to maintain little rest in between the miles and to gradually allow that time to decrease. It doesn't do much good if you rest 7-10 minutes between miles, because your body will have too much time to recover.
The workout is called mile repeats and it should help you with what you are doing. Good luck.


you've had success with this??? Right now I am running 4 miles in right around 28 minutes. 4 miles in 24 minutes would be delightful.

[scskowron]

you've had success with this??? Right now I am running 4 miles in right around 28 minutes. 4 miles in 24 minutes would be delightful.

Well, I haven't been testing myself on the 4 mile as of late, but I am trying to get my training runs (10+ miles) down to a 6:50 pace, and so far it's producing good results. I recently got my 7 mile time down from a 7:30 pace to a 7:07 pace in just about a month. I haven't pushed myself hard on a 4 mile run in a long time but I could probably manage 26:00.

Another thing I should point out is that it helps if you do perhaps 1 or 2 of these sessions a week. I forgot where I read this, but someone once suggested that you should run a total of 42:00 per week at 6:00 to hit a sub-3 hour marathon. (This is my next goal.) Of course, running a sub-3 hour marathon requires a split of 6:52, but on a 4 mile course that will translate to about 24:00-24:30. So these sessions could be broken down into 3x1 mile repeats on Monday and 4x1 mile repeats on Thursday or something like that.

[palmach]

I can run 7-7 1/2 minute miles sun up to sun down, but more than one six minute mile at a time puts me on my ***. I feel like running may be my weakest point physically. Given its importance at BUD/S, can anyone suggest improvement techniques? Interval training, plyo, hills, sprints? Whats worked best for everyone? Thanks.Try running your
fastest miles at, 20min intervals etc. I did it, while in Saudi and it works wonders.

[leahy_j]

so you can run a 4 minute mile? If you can run a 4 minute mile you should be able to run 7 miles easy.

yeah that is a one mile 6 minute pace. hell i wish i could make 1.5 in 6.

[dive doc]

Leahy, that indeed would be a good day my friend!!

[deadly nedly]

Keep in mind that the world record for the mile is like 3:43 or something. That's well under 1:00 split for each 400. That's nuts. My best 400 is like 1:05 and it almost killed me! Best mile so far is about 6:30, it's my weak point for sure.

[palmach]

Keep in mind that the world record for the mile is like 3:43 or something. That's well under 1:00 split for each 400. That's nuts. My best 400 is like 1:05 and it almost killed me! Best mile so far is about 6:30, it's my weak point for sure.Those are good times man!My fastest mile is 6:00.Even during the day in Saudi and after doing a 10k run, the day before.

[bk0078]

EVERYONE WHO WANTS TO GET A HIGHER TOP SPEED READ HERE

http://www.higher-faster-sports.com/speedtraining.html

this guy is a genious.

bryan