Strength And Conditioning Training
Best way to train for running?
I’m trying to do a 3 mile run in under 20 mins for the marine entry test. Right now it takes me between 21 mins and 23 mins and i’m always completely gassed after wards. I know i am pushing myself as fast as possible because i’ve been sick a few occasions trying to push faster (those were my quickest times)
I jog 5 times a week, i try to do it twice a day though. I thought my cardio was good, im quite heavy, muscular, do a tone of strength and conditioning training, weight training, muay thai, mixed martial arts and sparring, i can spar for 7 rounds one after the other in training, and that takes less out of me than a 3 mile run. It seems to be my lungs give up way before my legs do when i’m running. Any tips?
Hey Ross,
It’s great that you jog 5 times a week, but if your goal is to sustain a sub-6:40 mile for 3 miles, jogging will not help you meet that goal. It will only help your body to jog more effectively.
When runners train for specific distances, they often talk about the Specificity Principle. The Specificity Principle basically says that, whatever speed & distance you want to run, the best way to train for it is to do that. If you want to learn to run a marathon, you have to do long, steady runs. If you want to be a good sprinter, you have to practice running super-fast at short distances. This is what I mean when I say that jogging 5 times a week just makes you a really efficient jogger. Your body will learn to run at this target pace by actually doing it.
To try to get your speed up, try using some interval training. A few days a week, instead of just jogging, you could run half a mile at your target pace or slightly faster (say 6:30), then jog half a mile, then do another half mile at target pace, then jog half a mile, etc, for as far as you’d ordinarily have jogged. By interspersing your harder intervals with jogging intervals, you will be able to spend more time running at your target pace than you would if you just ran hard for 3 miles and then stopped.
The next week, try running fast for 3 laps, then jogging 2, running fast for 3 laps, jogging for 2, etc (keeping the total distance the same). Each week or two, increase the lengths of your hard intervals while keeping the lengths of the jogging intervals & total workout distance the same (meaning you’ll do fewer repeats as you lengthen the faster intervals). As you work up to running at your 6:30 pace for longer, you can begin making larger jumps (ie, if you do 1.5 mile fast intervals for a couple of weeks and all goes well, you could try doing 2 mile intervals the next week). You can also start adding intervals to increase your total workout time at that point as well.
Resist the temptation to build up too quickly. Your body is very good at acclimating to small changes, so if you can be patient and change only one thing every week or so, you should begin to feel sustain a 6:30 pace getting easier. Be aware that there’s no quick fix when it comes to improving your time like this – you’re probably still looking at few months of hard work. But, if you can be patient and consistent about your interval training, you should see some improvement and get closer to your goal.
- Jo
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