14 Min Run

#1
I've just come back from Phase 1b training and passed the 14 minute "risk reduction" run.
I'm off on 1c (traditional CMSR 2 Week course) soon and have been told that the ATR's are also no longer making recruits pass a BPFA just the run in under 14 Mins.
Is this correct? I'm sure it's upset quite a few people who have worked hard to get their times down and their reps up.
 
#3
I completely agree. I'm not a superfit person but I have been working hard to reach the standards required. I just want someone to tell me what is expected of me so I can stop worrying about being RTU'd
 
#4
Stop worrying and just get yourself as fit as you can and get on with it. After almost ten years of doing BFT's, BPFA's etc I still got nervous before doing one, everyone does believe me! Its only a mile and a half, just think to yourself, the more effort and the faster i do this the faster it is over. Obviously preparation counts for a lot too, so make sure you get yourself fit my running reguarly.
 
#5
From what I understand and I stand to be corrected but the BPFA has gone back to being an assesment and not a pass \ fail test because the press up element has gender bias, as women can pass at a lower level. This apparently is in breach of employment legislation hence the reversion to it being an assesment.
As I said could be totally wrong
 
#6
ok thanks,

So whats the best technique for the run then? Is it best to go hell for leather at first and then just push yourself round what evers left (In my case 1.499Miles) or is it better to keep a steady pace?

When I get really hanging I think I could probably walk faster than I run, is it advisable then for me to do a brisk walk while I recover and then get off on a sprint again or will I just get beasted by the PTI's for being sick lame and lazy? I hate walking when I sposed to be running, makes me feel like I'm giving up but If it will help I'll do anything
 
#7
How long does it take you to run 1.5 miles now? (Don't forget the 800m warm up!)
 
#8
14 minutes? That's nearly walking speed.

Even in my present state of un-fitness I could still blag that.
 
#9
I would rather not say!!! But it's under the 14 minute limit!
 

jmj

Old-Salt
#10
tpr_trinny said:
So whats the best technique for the run then? Is it best to go hell for leather at first and then just push yourself round what evers left (In my case 1.499Miles) or is it better to keep a steady pace?
I find it's best to run at a steady pace. Certainly don't burn yourself out in the first half mile, take it easy then pick up the pace a little and try and get some overtaking in. Save the last dregs and sprint for the finish from a few hundred metres.

If you've got enough breath left to speak at the end you aren't going hard enough! ;)

J
 
#11
what can I say? I have small legs and I'm overweight, smoke and am generally a weak feeble excuse for a human being. Something that I am trying to correct.
 
#12
tpr_trinny said:
I would rather not say!!! But it's under the 14 minute limit!
Well, that's something I suppose, but if I were you I'd be trying to get my time down so I could pass a PFT.

Have you only just started fitness training?
 
#13
the easiest way to get better at running is to do more of it, having said that. There are things you can do when training which will improve your cardiovascular fitness making the whole process alot easier.
Firstly when training over time try and build up speed and distance, also break up your training run with some short (20 meters or so) sprints this helps build up cardio fitness very quickly.

When doing the actual run I find to keep going at a steady pace and then get faster at the end to use up what's left in the tank. Do not go haring off at the beginning as you will get tired and there will be nothing left.

Do not walk at all, the run is not also about reaching a time it is also about attitude. It is about taking yourself out of the comfort zone. Give it all you've got. It doesn't last forever .
 
#14
tpr_trinny said:
what can I say? I have small legs and I'm overweight, smoke and am generally a weak feeble excuse for a human being. Something that I am trying to correct.
Do we really need the likes of you with such a negative attitude in what is possibly the finest army in the world? Get rid of the negativity, sort your phys out and then think about applying. In the meantime, have a serious look at yourself and ask "Is this what I really want?" If it is, sounds like you have some hard work to get where you want to be.
 
#15
Stop smoking, satop eating pies and start running.

If you can't be arrsed doing that - join the crabs!
 
#16
Woodman said:
the easiest way to get better at running is to do more of it, having said that. There are things you can do when training which will improve your cardiovascular fitness making the whole process alot easier.
Firstly when training over time try and build up speed and distance, also break up your training run with some short (20 meters or so) sprints this helps build up cardio fitness very quickly.

When doing the actual run I find to keep going at a steady pace and then get faster at the end to use up what's left in the tank. Do not go haring off at the beginning as you will get tired and there will be nothing left.

Do not walk at all, the run is not also about reaching a time it is also about attitude. It is about taking yourself out of the comfort zone. Give it all you've got. It doesn't last forever .
Fartlek training. Find a road with lampposts, do about 1 mile slow speed warm up, then jog to next post, run to next post, sprint as hard as you can to next post, repeat until legs/lungs give up or you vomit and collapse unconsious. Then jog back to the start and repeat.

Do this for about 45mins - 1 hour every day and you will have no problems with any running based PT session ever.
 
#17
well thanks for all of that guys, I feel soooo much better about myself!!

I am sure that this is what I want, I wouldnt be out running in the pouring rain and attending circuit training sessions with regular pti's if I wasnt.

I'm in such a shoddy state from years of inactivity. I'm getting better all the time!!

And as for the smoking, I'm on Zyban so that should hopefully sort that out, and the weight is dropping off through a combination of exercise and balanced diet.

Thanks for the advice about the incorporating sprints into my runs, I've been going out for at least 40 minute runs as I was told that any less than 30 is pointless.

I still dont have an answer to my original question about what to expect at cmsr but I do feel better about me!!
 
#18
jmj said:
tpr_trinny said:
So whats the best technique for the run then? Is it best to go hell for leather at first and then just push yourself round what evers left (In my case 1.499Miles) or is it better to keep a steady pace?
I find it's best to run at a steady pace. Certainly don't burn yourself out in the first half mile, take it easy then pick up the pace a little and try and get some overtaking in. Save the last dregs and sprint for the finish from a few hundred metres.

If you've got enough breath left to speak at the end you aren't going hard enough! ;)

J
I use a similar sort of tactic, then I just use each person in front of me as a marker. Pick up the pace each time and wind each person in. Before you know if you're moving up the pack quite quickly. Then for the last couple of hundred metres just give every bit of energy you have left, grit your teeth and go for it.

Also as others have said just keep running and you will improve. Ideally don't always run at the same speed and rate. My weekly training program involves 1 steady run, 1 try and kill myself run, 1 PFT, and 1 Interval Run. Seems to do the job for me.
 
#19
tpr_trinny said:
And as for the smoking, I'm on Zyban so that should hopefully sort that out

The one that worked for me, was buying a box of Nicorette Step 2's, slapping them on for a week, running 'leccy tape around the last patch for another 3days after (So it weans off) and then getting hooked on chewing gum.

Good luck buddy!
 
#20
Tried the patches but theyre too easy to take off and to easy at falling off in the shower after a lunchtime run, must be the sweat!
 

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