UMSC Boot Camp.?

Question

Alright so I get Boot Camp will be Hell, but Im guessing its to get people in good shape; which makes sense. But what Im worried about is all the runnning. Im not a big guy, but I can do 30-40 pull ups, pushups and situps are easy for me, but the 3 mile run is a different story.

Do you need to do the 3 mile run for the IST? Because I can run a mile in 6-7 minutes (which is decent I guess) but after that Im like dead, I have awhile before I enlist so I can get my endurence but Im not sure how.

Getting your strength up for everything else is easy, lift weights. But how do you go about building endurance? Just run a ton? If you can barely do over a mile, how do you build your endurance up?

Answer 1

If you have time work through this

RUNNING SCHEDULE I

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/week)

WEEK #3: No running. High risk of stress fractures.

WEEK #4: 3 miles/day, M/W/F (9 miles/wk)

WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)

WEEKS #7, 8: 3/4/5/2 miles, M/Tu/Th/F (16 miles/wk)

WEEK #9: same as #7, 8 (16 miles/wk)

PHYSICAL TRAINING SCHEDULE I
(Mon/Wed/Fri)

SETS OF REPETITIONS SETS OF REPETITIONS

WEEK #1: 4 X15 PUSHUPS

4 X 20 SITUPS

3 X 3 PULLUPS

WEEK #2: 5 X 20 PUSHUPS

5 X 20 SITUPS

3 X 3 PULLUPS

WEEK #3,&4: 5 X 25 PUSHUPS

5 X 25 SITUPS

3 X 4 PULLUPS

WEEKS #5& 6: 6 X 25 PUSHUPS

6 X 25 SITUPS

2 X 8 PULLUPS

WEEKS #7&8: 6 X 30 PUSHUPS

6 X 30 SITUPS

2 X 10 PULLUPS

WEEK #9: 6 X 30 PUSHUPS

6 X 30 SITUPS

3 X 10 PULLUPS

* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pullups, immediately with no rest.


WORKOUT FOR CATEGORY II
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.

RUNNING SCHEDULE II
(M/Tu/Th/F/Sa) TOTAL

WEEKS #1, 2: (3/5/4/5/2) miles 19 miles/week

WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week

WEEK #5: (5/5/6/4/4) miles 24 miles/week

WEEK #6: (5/6/6/6/4) miles 27 miles/week

WEEK #7: (6/6/6/6/6) miles 30 miles/week

*Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your.6-mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.

PT SCHEDULE II
(Mon/Wed/Fri)

SETS OF REPETITIONS

WEEK #1, 2 : 6 X 30 PUSHUPS

6 X 35 SITUPS

3 X 10 PULLUPS

3 X 20 DIPS

WEEK #3, 4 : 10 X 20 PUSHUPS

10 X 25 SITUPS

4 X 10 PULLUPS

10 X 15 DIPS

WEEK #5: 15 X 20 PUSHUPS

15 X 25 SITUPS

4 X 12 PULLUPS

15 X 15 DIPS

WEEK #6: 20 X 20 PUSHUPS

25 X 25 SITUPS

5 X 12 PULLUPS

20 X 15 DIPS

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The above exercises can get a bit boring after a while. Here are some more workouts you can use to break up the monotony.

PYRAMID WORKOUTS
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pullups, situps, pushups and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5".

# Of REPETITIONS
PULLUPS: 1,2,3,4,5,4,3,2,1

PUSHUPS: 2,4,6,8,10,8,6,4,2 (2x #pullups)

SITUPS: 3,6,9,12,15,12,9,6,3 (3x #pullups)

DIPS: same as pushups

If you can follow this and do it you should be ready because this is pre-prep for the boys who make the Jarheads look like pansies.

Answer 2

I would say start with maybe a mile and a quarter, and do that for like a week or two; until you feel comfortable doing that. Then add another quarter mile, and go from there until you hit maybe 3 and a half miles (if you have that much time). And I don't think you have to speed through the run, so run at a little bit slower of a pace and see how far you can go before you get really tired...you might even be able to do 2 miles at a 10-11 minute mile pace!

Good luck, and God Bless. Thank you for serving our country.

Answer 3

There are lots of things you can do. (And not everyone is like you. I can lift weights all day, but i barely get bigger.)

Your mile time is good 6-7 minutes, actually very good, but now you need to work on your lungs. Go to a track and try to run 2 miles in 20 minutes. Take it easy at first. Do this every day for a week. Then the next week, try to do 3 miles in 25 minutes. If this isn't working, try running the straightaways and walking the curves for an hour every other day.

Get a subscription to Runner's World. It's full of good advice for beginners as well as marathon runners.

Good luck!

Answer 4

Keep in mind you have to dead hang pull ups.

If you lift weights do higher reps.

Try running one mile as fast as you can. Then run 2-3 more miles, just sprinting the straight part of the track, and walking the curve, or just jogging if you can. Be sure to take time of during the week, and maybe a rest week every now and then. Swimming will help to and take the pressure off your joints.

Answer 5

if you already work out you have a advantage already the trick is not to overdo strength training, if you can already run a mile without stopping you have a good start already running a mile in 7 minutes is a good time for pft in marines. when i was in corp in early 90's the best score on 3 mile run was considered 18 minutes. just work on keeping that pace for another 2 miles and you will have a good score on the run part. keep your distance the same for now and keep running untill you can run 1 mile comfortably. after that run distance untill you are tired and use that as your new distance. if you havn't figured out yet it is the same as going up in wieght lifting.

Answer 6

If you smoke cigarettes, stop. Then just gradually increase your distance while running while watching your heart rate.

I hate running and was slightly overweight and near 40 but went from barely being able to run 100yds to running 3mi. Some of it is in your head too...so to distract your brain from the chore of running, bring along some music that has a good beat.

Also, and this is important...get into a pace...find your own speed to run...at first don't be afraid to get down to walking speed as long as you're still running. It's not a race for time, so don't try to push yourself to where your heart is pounding so bad you feel like passing out and you're head is so light you can't focus. That's bad. To help keep your heartbeat at a good level, I'd recommend one of those Polar heart monitors...keep your heartbeat in the safe zone by speeding up or slowing down as needed. Once you get to the 3 miles, you can start working on increasing your speed.

Answer 7

If you want to get your times faster in the 3 mile run, do 400 meter wind sprints. That's one time around the track running as fast as you can. Do this and your time will be faster. Semper fi don't look at the drill instructors eyes or you will be doing a lot of push ups, running in place, leg lifts, side stradel hops, sit ups. Good luck you can make it.

Answer 8

This is going to sound stupid. But as a Former Marine Instructor I can tell you the only way to build up your running endurance is running. Running at a pace is easy. Running at a continuous sprint is hard.

When we had Fat-Bodies (Overweight people) and Slugs (Slow, Ugly Runners) coming through our system, we would take them to an open field and sprint the heck out of them for 30 minute periods. Taking that into the real world: Find an open area and mark off 100 yards. Within those mark off every 25 yards. This is the easy part.

From your starting point and without stopping, sprint the first 25 yards and back to the starting point, without stopping to catch your breath, sprint to the 50 yard mark and back to the starting point, without stopping to catch your breath, sprint to the 75 yard mark and back to the starting point, then without stopping to catch your breath, sprint to the 100 yard mark and back to the starting point, without stopping to catch your breath, sprint to the 75 yard mark and back to the starting point, without stopping to catch your breath, sprint to the 50 yard mark and back to the starting point, without stopping to catch your breath, sprint to the 25 yard mark and back to the starting point, stop. Take a one to two minute break.

Congratulations you have just ran your first ever Marine Corps Suicides. (Derived from the basket-ball term, but taken to a Marine Corps level.) After your one to two minute break, go back at it. Do this continually for about a half hour. Also, do this twice a day, every morning and every evening. I guarantee you will be able to sprint the 3 miles and get 12-14 minute results.

Grasping for breath while sprinting is the best way of excerizing your lungs and building up endurance.

I know alot of people will find this radical and controversial, but it works. If you don't do it now, you will probably be classified a SLUG and end up doing it any way in Boot Camp.

Good Luck and Semper Fi.

Answer 9

a lot of boot camp is actually drill(marching) For an IST you only need to run 1/5mi. Either way, the entire time I was in the Marines, I never ran the 3 miles faster than about 20min. Running was never my strong point either. You can pass a PFT if you finish in less than 28min, but don't expect to get promoted with a run time of anything much higher than 23min or so.

Answer 10

If your in highschool see if you school has a cross country team, if they do ask their couch if you can practice with them. Explain your sitiation and I am sure he will give you a hand in helping you build endurance and stamina for running.

Cross country people are nuts, they run 5-6 mile trails up and down hills threw creeks and all sorts of stuff. It would be real good training and conditioning for you to.