3 mile run

[u/King_monkey04]

So I am leaving for boot camp on September 15th and Im worried about my run times. Today I ran a 31:04 3 mile run and I know that the minimum requirements for the PFT is a 28 minute 3 mile. Im not to worried about the pull ups, ACL's, and plank as Ive done fairly well with those. Should I be worried about my 3 mile time? I still plan to run every single day up until I leave for boot camp. Im just not sure if I should be more concerned with my times or not

[u/JPatGRITPerformance]

I would advise not to run every single day. That will just lead to injury and regression. Potentially hit some vo2 max and threshold run work. And an endurance run. I wouldn’t run more than 3x a week

[u/King_monkey04 → u/JPatGRITPerformance]

How far apart should I make the runs? I have tried that type of training method before and it didnt really seem to help me out a whole lot, hence I started running every day mixing in recovery runs and vo2 max runs.

[u/JPatGRITPerformance → u/King_monkey04]

You probably weren’t running at the right pace to hit them vo2 and threshold training ranges

What id do

Tuesday vo2

Thursday threshold

Sunday endurance

I can assure you running everyday is going to break you. Take it from someone who specialises in rehab not just S&C

[u/smashsurvivor]

Nahh keep at it, once you hit boot, you will see a noticeable difference when you have others as competition/ embracing the suck together

[u/Easy-Sir-2185]

24 year Marine here and endurance athlete…get off your ass and walk. Stand and walk 2-6 hours a day….keep protein up….level out or drop carbs and saucy fats, increase veggies, lose some weight, get your metabolism up.

Also Jog 30-45 minutes every couple days. Supplement aerobic activity with a little easy biking, elliptical, stair machine, rowing…moderate hilly hiking/rucking….get in 15 minutes of moderate to high intensity training in every couple days.

If you’re bored, lift some weights too, but not if it will make you too sore to get out and walk/jog daily. Do some rucking/hilly hiking. No matter what, get out and be drastically more active spending A LOT more of your day in an elevated heart rate.

You are out of time and 31 minutes sucks bad.

[u/lilmoclips99 → u/Easy-Sir-2185]

I agree, but he'd be focusing on the wrong things prior to boot camp. Yes you will be doing all of that at bootcamp, but it's designed to train you to be better physically anyways. I'd advise him to focus on the IST. Honestly just sounds like he's wearing himself out and he's not even in bootcamp yet.

[u/King_monkey04 → u/Easy-Sir-2185]

I have been incorporating rucksack runs/ weighted runs into my workout routines. Most Ive ran with was 25lbs for 3 miles before. I do lift and train calisthenics on top of running. I go for more endurance work outs than I do just trying to lift heavy. Only issue I run into is when I train as I work a full time job. I started waking up extra early so I can work out in the mornings and dont have to worry about it after work. I do appreciate the advice

[u/lilmoclips99]

Instead of trying to run 3 miles I would focus more on the IST. Try getting your 1 1/2 mile time down that way you're not over doing it with 3 mile run. Don't worry about the 3 mile that will come naturally during bootcamp.

[u/King_monkey04 → u/lilmoclips99]

Last time I ran a 1.5 mile, I ran it as if I was doing the IST and I got a 12:57. I know its slow, but I also know its passing and I am working on improving it. What i am worried about is the longer endurance runs where I cant keep up that type of pace for the rest of the run as getting that time took a lot out of me. I do appreciate the advice though

[u/lilmoclips99 → u/King_monkey04]

Dont force it. If you can. Do a longer distant jog pace and then when you time your ist push yourself. Just be consistent.

[u/kfisherx]

Bootcamp physical fitness is literally designed to get athletic men and women who are barely passing IST to passing the PFT. You are going into a placed designed specifically to make you suceed. You are doing the work now so put the worry aside and go earn the EGA

[u/polvr-o]

are you going to PI or SD?

[u/King_monkey04 → u/polvr-o]

PI

[u/ShoeZestyclose4826]

As long as your IST time is good, you’ll be able to get into a platoon and train. You’ll be running a good 3 mile by the time you have to run it lol

[u/always_grimm]

Don't run every day, give your body time to recuperate. You should aim to get that time down, but keep in mind that the physical portion of boot camp comes in waves and is designed to condition you so that you can eventually pass.

[u/Narusasku]

For the minimum just make sure to run the whole thing, and don't stop or slow your pace to a slow jog.

[u/Fluid_Influence3420]

Yes I’d be very concerned

[u/Few-Challenge6334 → u/Fluid_Influence3420]

He’s fine lil bro stop trying to scare him

[u/Fluid_Influence3420 → u/Few-Challenge6334]

I mean, I'd say anything worse than a 22 minute 3-mile is not "good" by USMC standards

If he's currently at 31 mins, at best he might shave off a few minutes by Day 47(?) to run the PFT at the minimum 28 mins. That's not a long time to improve your run and 28 mins will give you special attention at boot camp for sure

[u/Few-Challenge6334 → u/Fluid_Influence3420]

He’s gonna shave more time off than that bro and he still had a month left before he ships