PFT time cutting

#1
Hi

At the risk of the inevitable fat boy just man up and run comments i need to knock a minute of my pft time in eight weeks and was hoping for some constructive training advice from people.

Many Thanks
 
#2
this is what i would suggest

slowly build up your distance, but you need to give 110% on each run. Don't start doin 1 mile and saying your knackered after 1/2 mile you MUST carry on, after a while you get use to it.

Then try 3 mile, 5 mile and so on.....

The main thing you need is determination to succeed
 
#4
Tabata sprints. Google it
 
#7
mick4075 said:
Loads of mileage.
Whilse out running today I worked out I do 70 to 80 miles a month.
One or two short runs each week at 3 mile each, in the gym or 'on the road'
Two longer runs each week at 10 mile each, one 'on the road' and one 'off the road' on the weekend.

It's workin too i've taken 2 min off my 1.5 mile time in under 6 months :lol:
 
#8
Improve you fitness as above and:

Learn to pace. Too many people blow themselves to pieces in the first 1/2 mile and spend the remaining mile recovering and getting slower. Get on a running track and run a few laps. A 10:30 PFT time equates to 1:45 per 400m lap of a standard running track (for perspective compare that to Michael Johnson whose 1999 WR stands at 43.16).

Some/much/all of the PFT is phychological (depending on how your head works and how fit you actually are). Find out where your PFT will be held and run it a few times at your own pace. I find the PFT easier when I know the route well and, as they say; time spent on recce is seldom wasted.

Make sure you lay off the phys in the couple days before (athletes call this 'tapering') and don't pig out but make sure you have taken on adequate fuel in the form of quality carbs beforehand (try pasta, bread, potatoes the day before, Weetabix a few hours before and a banana with your water about an hour before). Also make sure you are well hydrated at all times in the week before (lay off the booze).

Conserve your energy. If you're good at press-ups and sit-ups, don't do any more than you need to pass those parts of the test.

When the time comes, just keep going!
 
#9
speedybham said:
mick4075 said:
Loads of mileage.
Whilse out running today I worked out I do 70 to 80 miles a month.
One or two short runs each week at 3 mile each, in the gym or 'on the road'
Two longer runs each week at 10 mile each, one 'on the road' and one 'off the road' on the weekend.

It's workin too i've taken 2 min off my 1.5 mile time in under 6 months :lol:
2 X 10 miles per week = 20 miles a week.

2 X 3 miles per week = 6 miles a week.

Total - 26 miles a week. (Or 23 miles, if you only do 1 short run that week.)

Were you being too modest when you said you did 80 miles a month? :)
 
#10
Pork_Pie said:
speedybham said:
mick4075 said:
Loads of mileage.
Whilse out running today I worked out I do 70 to 80 miles a month.
One or two short runs each week at 3 mile each, in the gym or 'on the road'
Two longer runs each week at 10 mile each, one 'on the road' and one 'off the road' on the weekend.

It's workin too i've taken 2 min off my 1.5 mile time in under 6 months :lol:
2 X 10 miles per week = 20 miles a week.

2 X 3 miles per week = 6 miles a week.

Total - 26 miles a week. (Or 23 miles, if you only do 1 short run that week.)

Were you being too modest when you said you did 80 miles a month? :)
70 to 80 should be a minimum, plus it allows me to scive off at least one or two runs per month! Whilse my maths may be shocking, my runnings improving :wink:
 
#11
My personal experience has been 1-2 hard 3 milers a week and a interval session (usually 200m sprint, 200m jog, although I have started doing some 400m sprints now and have played with 800m runs).

I have heard of running at your desired pace for say 800m, resting as much time as needed (to begin with) and then running it again for 3-4 repetitions. Then as time goes by, you reduce the rest until you are running it constantly. It makes sense as you're keeping your pace where it is required and setting your pace to the speed.
 
#15
You should find this useful. This was taken from a booklet on fitness preparation for Sandhurst





Improve from 8 min 30sec to 8 min
Set 1 1 x 800 metres
in 2:40
800 metre jog
recovery in 5:20
Set 2 2 x 400 metres
in 1:20
400 metre jog
recovery in 2:40
Set 3 4 x 200 metres
in 40
200 metre jog
recovery in 1:20
Improve from 9 min to 8 min 30 sec
Set 1 2 x 600 metres in
2:08
600 metre jog
recovery in 4:15
Set 2 2 x 400 metres in
1:25
400 metre jog
recovery in 2:50
Set 3 2 x 200 metres
in 43
200 metre jog
recovery in 1:25
Improve from 9 min 30 sec to 9 min
Set 1 3 x 400 metres
in 1:30
400 metre jog
recovery in 3:00
Set 2 4 x 200 metres
in 45
200 metre jog
recovery in 1:30
Set 3 4 x 100 meters
in 23
100 metre jog
recovery in 45
Improve from 10 min to 9 min 30 sec
Set 1 1 x 600 metres
in 2:23
600 metre jog
recovery in 4:45
Set 2 2 x 400 metres
in 1:35
400 metre jog
recovery in 3:10
Set 3 3 x 200 metres
in 48
200 metre jog
recovery in 1:35
Set 4 4 x 100 metres
in 24
100 metre jog
recovery in 48
Improve from 10 min 30 sec to 10 min
Set 1 1 x 600 metres
in 2:30
600 metre jog
recovery in 4:55
Set 2 2 x 400 metres
in 1:40
400 metre jog
recovery in 3:20
Set 3 2 x 200 metres
in 50
200 metre jog
recovery in 1:40
Set 4 3 x 100 metres
in 25
100 metre jog
recovery in 50
Improve from 11 min to 10 min 30 sec
Set 1 1 x 600 metres
in 2:35
600 metre jog
recovery in 5:00
Set 2 2 x 400 metres
in 1:45
400 metre jog
recovery in 3:30
Set 3 2 x 200 metres
in 53
200 metre jog
recovery in 1:45
Set 4 2 x 100 metres
in 26
100 metre jog
recovery in 53
Improve from 12 min to 11 min
Set 1 1x 600 metres
in 2:50
600 metre jog
recovery in 5:30
Set 2 3 x 400
metres in 1:53
400 metre jog
recovery in 3:46
Set 3 2 x 200 metres
in 1 min
200 metre jog
recovery in 2 min
Set 4 2 x 100 metres
in 30
200 metre jog
recovery in 1 min
Improve from 13 min to 12 min
Set 1 4 x 400 metres
in 2:05
400 metre jog
recovery in 4:10
Set 2 4 x 200 metres
in 1:03
200 metre jog
recovery in 2:06
Improve from 14 min to 13 min
Set 1 5 x 400 metres in
2:10
400 metre jog
recovery in 4:20
Set 2 4 x 100 metres
in 32
100 metre jog
recovery


INTERVAL TRAINING
SESSION
Specific interval training sessions are on page 11 of this booklet. Interval training involves running set distances in specific times, with the running pace dictated by your 1.5 mile run time. It is important that during these sessions you adhere to the time and distance stated during the recovery
period – do not be tempted to shorten these periods. To decide which interval session is appropriate for you, use your last 1.5 mile run time. For example, if your last run time was 9:50 then the session to improve from
10 min to 9 min 30 sec is appropriate.
HOW DO I PERFORM THE SESSION?
Using the 10 min to 9 min 30sec
session as an example, you start
all the sessions with a gentle warm up as per all training. Set one
involves a run of 600m in 2:23 at
an even pace, followed immediately by a 600m jog recovery at an even
pace in 4:45. Set two follows on directly and consists of running
400m in 1:35 – 400m jog recovery in 3:10 – 400m in 1:35 – 400m jog recovery before moving straight into set three. Again 3 x 200m are performed in 48 seconds, with these efforts being interspersed with 1:35 jog recoveries, before completing set 4 in a similar fashion.

Do this twice a week and if you wish complement with two 40 min runs at 60-80 % your max heart rate, on different days from the intervals with a one day gap between both.
 
#16
ostvic said:
You should find this useful. This was taken from a booklet on fitness preparation for Sandhurst





Improve from 8 min 30sec to 8 min
Set 1 1 x 800 metres
in 2:40
800 metre jog
recovery in 5:20
Set 2 2 x 400 metres
in 1:20
400 metre jog
recovery in 2:40
Set 3 4 x 200 metres
in 40
200 metre jog
recovery in 1:20
Improve from 9 min to 8 min 30 sec
Set 1 2 x 600 metres in
2:08
600 metre jog
recovery in 4:15
Set 2 2 x 400 metres in
1:25
400 metre jog
recovery in 2:50
Set 3 2 x 200 metres
in 43
200 metre jog
recovery in 1:25
Improve from 9 min 30 sec to 9 min
Set 1 3 x 400 metres
in 1:30
400 metre jog
recovery in 3:00
Set 2 4 x 200 metres
in 45
200 metre jog
recovery in 1:30
Set 3 4 x 100 meters
in 23
100 metre jog
recovery in 45
Improve from 10 min to 9 min 30 sec
Set 1 1 x 600 metres
in 2:23
600 metre jog
recovery in 4:45
Set 2 2 x 400 metres
in 1:35
400 metre jog
recovery in 3:10
Set 3 3 x 200 metres
in 48
200 metre jog
recovery in 1:35
Set 4 4 x 100 metres
in 24
100 metre jog
recovery in 48
Improve from 10 min 30 sec to 10 min
Set 1 1 x 600 metres
in 2:30
600 metre jog
recovery in 4:55
Set 2 2 x 400 metres
in 1:40
400 metre jog
recovery in 3:20
Set 3 2 x 200 metres
in 50
200 metre jog
recovery in 1:40
Set 4 3 x 100 metres
in 25
100 metre jog
recovery in 50
Improve from 11 min to 10 min 30 sec
Set 1 1 x 600 metres
in 2:35
600 metre jog
recovery in 5:00
Set 2 2 x 400 metres
in 1:45
400 metre jog
recovery in 3:30
Set 3 2 x 200 metres
in 53
200 metre jog
recovery in 1:45
Set 4 2 x 100 metres
in 26
100 metre jog
recovery in 53
Improve from 12 min to 11 min
Set 1 1x 600 metres
in 2:50
600 metre jog
recovery in 5:30
Set 2 3 x 400
metres in 1:53
400 metre jog
recovery in 3:46
Set 3 2 x 200 metres
in 1 min
200 metre jog
recovery in 2 min
Set 4 2 x 100 metres
in 30
200 metre jog
recovery in 1 min
Improve from 13 min to 12 min
Set 1 4 x 400 metres
in 2:05
400 metre jog
recovery in 4:10
Set 2 4 x 200 metres
in 1:03
200 metre jog
recovery in 2:06
Improve from 14 min to 13 min
Set 1 5 x 400 metres in
2:10
400 metre jog
recovery in 4:20
Set 2 4 x 100 metres
in 32
100 metre jog
recovery


INTERVAL TRAINING
SESSION
Specific interval training sessions are on page 11 of this booklet. Interval training involves running set distances in specific times, with the running pace dictated by your 1.5 mile run time. It is important that during these sessions you adhere to the time and distance stated during the recovery
period – do not be tempted to shorten these periods. To decide which interval session is appropriate for you, use your last 1.5 mile run time. For example, if your last run time was 9:50 then the session to improve from
10 min to 9 min 30 sec is appropriate.
HOW DO I PERFORM THE SESSION?
Using the 10 min to 9 min 30sec
session as an example, you start
all the sessions with a gentle warm up as per all training. Set one
involves a run of 600m in 2:23 at
an even pace, followed immediately by a 600m jog recovery at an even
pace in 4:45. Set two follows on directly and consists of running
400m in 1:35 – 400m jog recovery in 3:10 – 400m in 1:35 – 400m jog recovery before moving straight into set three. Again 3 x 200m are performed in 48 seconds, with these efforts being interspersed with 1:35 jog recoveries, before completing set 4 in a similar fashion.

Do this twice a week and if you wish complement with two 40 min runs at 60-80 % your max heart rate, on different days from the intervals with a one day gap between both.
Thats very interesting

I'll give that a go when my 400's cycle is up.
 
#17
Good luck! :)

People might want to look at THIS

Interesting report the US Army did on improving PFT times and training to help with running with weight.
 
#18
Contrary to the advice above recommending the build up of mileage; its worth noting that in order to train effectively to run 1.5 mile at or around lactate threshold, the longest distance that you actually might wish to run in training (and in one go) is in fact: 1.5 miles.

Any runner wishing to improve will fit in one of 3 categories; too fat, too slow or too fat and too slow. If too fat, you must lose weight by energy debt (burn more than you consume (note that c.2/3 of your energy comes from fat when training aerobically, as opposed to 1/3 when anaerobic (ie, run slowly)). If too slow, the only way to improve speed is by training faster than your current race pace and is where intervals come in. By definition, you cannot train to full distance at above race pace as race pace is the fastest you can go. So, interval training is used to use your existing performance levels (ie, the rate at which your body can suck in air, refuel muscles and exhaust waste gases) to efficiently train up to a greater average race speed. Interval schemes vary in effect depending on the subject but basically, you must go as fast and hard as you can to complete your programme without loss in quality (ie, you must complete each session and still be able to recover in time for the next). Any interval scheme that stresses the body beyond race pace will work; however, the balance is between being too tame and taking too long to improve or too hard and overtraining/getting injured.
 
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