Many ways exist to prepare for running tests in the military. But if you are taking your physical training to higher levels in preparation for upcoming tests such as the Navy Physical Screening Test (PST) used for SEAL, explosive ordnance disposal (EOD)/diver, special warfare combat crewman, rescue swimmer, and special ops corpsman, you also need to prepare for longer runs. Here is a great question from an SWCC candidate who has achieved his 1.5-mile goal pace; now he needs to ace his upcoming training timed run pace on longer, 4-mile runs.
Hey Stew. I have been working hard at getting competitive scores on the 1.5-mile run for the Navy PST. Finally got it to 9 minutes. Now I am working on my 4-5 mile run to maintain a 7-minute-mile pace. Right now, I mix Zone 2 and 7 min/mile goal pace while maintaining my 6 min/mile pace. What should I change or add to my running week? I am currently running 20 miles a week. Thanks, Kevin
Kevin, thanks for the information. It looks like you are doing what you need to do to improve your pace and endurance to master the 7-minute mile for longer distances. You can maintain your six-minute pace for your 1.5-mile run while improving your 7-minute pace. Think of it as building your aerobic zone. More Zone 2 workouts are great, but you may add more running miles per week outside of your logical progression if you are not careful. Adding some Zone 2-level biking can be any option to increase aerobic base if you are experiencing typical running aches/pains at higher total volume per week.
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Since you can already run your 400-meter, 800-meter, and mile intervals at the goal pace of 6-minute miles for the 1.5-mile run, dropping these distances to a 7-minute pace will be easy for you, but that is OK. You are building your aerobic engine when you do this. Hopefully, it will eventually be close to your Zone 2 pace. That is when you know you have this pace nailed down, as you do not want the 7-minute pace for the 4- to 5-mile timed runs to be a gut check. These are taken weekly in training, so you want to be able to easily do a 28-minute 4-mile run. Yes. Practice the 7-minute mile pace with these intervals, then build to longer 2-mile intervals to get a good split time. Then see if you can run 3 miles at a 7-minute pace the following week. By week 3-4, do 4-mile timed run practices as part of a workout of the week.
Practice the 4-Mile Run
When you simply add a 4-mile timed run to your training week, you figure out a few strategies to help you. The first is fueling. How do you eat and drink to fuel yourself prior to running? Second is the pacing strategy. Do you negative-split the 4 miles (run 2 miles easy/run last 2 miles faster)? Do you keep the same pace? Do you start out fast and settle into your set pace? These are pieces of the puzzle that come together with actual 4-mile timed run practice days, along with your other running-types days (intervals, Zone 2, goal pace).
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If you find you are adding too many miles too quickly, exchange some of the running miles for 10 minutes of biking. Either go hard or easy, depending on the type of miles you need to replace. Usually, this simple addition is all you need to see the 4-mile run time drop to the desired goal. No need to overthink it. You are already running the right amount and progressing steadily in total weekly volume. See where you are after a month of one 4-mile timed run added per week.
While most of the military will be tested on the 1.5-mile timed run, you will find special programs within each of the branches that require longer running tests and workouts that will also include rucking. Check out the Military.com Fitness Section for more training ideas for fitness tests, basic training, and special ops selection running programs.
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