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#7
Well it is an ambitious but maybe achievable target. You must realise that in spite of commen belief running ten 6 minute miles is physiologicaly not within everyone's grasp HOWEVER fit they are. Assuming you have base level fitness (pass the 1 1/2 mile best effort BFT in under 10 1/2) i would base a program on a six day training and one day a week rest. I find that variety is the key say one 6 mile run one interval session one hill session then repeat. DO NOT JUST RUN TEN MILE SESSIONS. I did this and my times went up compared to when I was doing interval training. The rest day is important as well. For interval sessions (any running book will describe this0 or hill sessions best efforts but for set pieces time yourself and aim to do one run a week on a set distance to see how much quicker you get. GOOD LUCK AND IT IS A GOOD AIM

PS usual disclaimers apply this is not from a trained PTI just a keen cross country runner. It works for me, it will not work for everyone! If feeling unwell or injured STOOOOOPPPPPPPPPPPPPPP.

pps Many apologies for the above it is just we ar ein a sad litigious society at tthe moment.
 
#9
extrader said:
Well it is an ambitious but maybe achievable target. You must realise that in spite of commen belief running ten 6 minute miles is physiologicaly not within everyone's grasp HOWEVER fit they are. Assuming you have base level fitness (pass the 1 1/2 mile best effort BFT in under 10 1/2) i would base a program on a six day training and one day a week rest. I find that variety is the key say one 6 mile run one interval session one hill session then repeat. DO NOT JUST RUN TEN MILE SESSIONS. I did this and my times went up compared to when I was doing interval training. The rest day is important as well. For interval sessions (any running book will describe this0 or hill sessions best efforts but for set pieces time yourself and aim to do one run a week on a set distance to see how much quicker you get. GOOD LUCK AND IT IS A GOOD AIM

PS usual disclaimers apply this is not from a trained PTI just a keen cross country runner. It works for me, it will not work for everyone! If feeling unwell or injured STOOOOOPPPPPPPPPPPPPPP.

pps Many apologies for the above it is just we ar ein a sad litigious society at tthe moment.

Again same H&S statement.

They say variety is the spice of life, I stated adding circuits to my taining schedual and that has helped with the speed part of my training and all over stamina and strength with out for saking my Cario Vascular endurance
 
#12
random-nothings said:
Can any of you fit types suggest a training regime designed to increase cardio fitness to the point where I could specifically run 10 miles in just under an hour? I have basic fitness at the minute and about 5 months to achieve my aim. Any tips would be much appreciated.
r-n - What does 'basic fitness' mean? 1 1/2 miles in 10 1/2 mins, like Extrader asked? How quickly can you run 10 miles now? Can you run 10 mile at present? Not being funy, but need to know where you're starting from if we're going to be able to give useful advice.

Good luck with whatever training regime you decide upon.
 
#13
There are too many variables and unknowns for we distant few to give you accurate info. Your basic fitness might differ considerably from my basic fitness. Are you running it clean or in fighting kit? If you are serving best bet is to get yourself to a senior PT guy for specific advice.

Extrader's advice is solid and will give you a pretty good indication of what you are getting into.

Good luck.
 
#15
so you are looking to shave 2 mins of each mile...no means to sound obtuse and unhelpful but that is a lot. taking 2 mins of a bpfa time is something but 2 mins of each mile for 10miles is an acheivement...

So here's how you do it! a 6 day week is pretty harsh on the knees so probably cut it down to four days on one day off in a five day cycle. just mix it up with speed sessions at a track or one mile loop. run the loop 5 times fast as consistently possible with a 3min break in between. do that for the 1st and 3rd day and then do an 8 miler for the 2nd and 4th day. then rest with a swim on the fifth. The interval sets will build up by one every week or just do as many as you feel ready for. remember and keep the time it takes to do the loop as consistant as possible...

Anyhow thats enough muscle busting for now...back to the tanning bed!

if you want anymore info just pm me
 
#16
There is another way of looking at this. It sounds as if you want to bring this target into your comfort zone. Selection is not necessarily about finding candidates who can breeze through the course, its about having the mental strength to keep going. You may never be able to comfortably run 10 miles in an hour, but if you push yourself so hard you puke, and keep going, you may be able to do it. You need to condition yourself to work beyond your limits, because that is what will be expected of you.
On a more pragmatic note, you may find that working with cadence tapes on a Walkman will increase your cardio-vascular fitness. A word of caution, if you do decide to try these tapes, you will need to train somewhere remote, as pounding the treadmill at your local gym whilst singing "I want to be an Airborne Ranger, I want to live a life of danger, blah blah" may result in the need for some expensive orthodontic work.
Anyway, good luck Pilgrim, hope you earn your paintbrush! :D
 
#17
extrader said:
Then when you achieve your aim go for Selection with u know who. Have a look on the www.ta.mod.uk and then follow the pages or else http://www.ta.mod.uk/unit_locations_3.html which gives the tel number for UKSF reserve.
Good luck!
I think you've been reading that book about the bloke who joined 21 ages ago. Can't remember his name. 21 Selection does not require you to run 10 miles in one hour 8O

Give them a bell and find out what the requirements are, rather than reading the inflated ego of somebody who did it and left staright after:
http://www.army.mod.uk/uksf/
 
#18
Drat, rumbled! That was "The Quiet Soldier" by Adam Ballinger, you have seen through me. Clearly, all my knowledge comes from books, for survival tips I was about to suggest "Robinson Crusoe" and for amphibious ops. I find you cant go far wrong with "Swallows and Amazons" :wink:
 

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