Prepping for a military PFT? If so do you have a set date you need to be ready for? Do you have a current 5k/3mi time?
Sprints, flips, drags etc are great, but a 5k is almost entirely aerobic in nature so you will need to work up to regular, sustained effort to train effectively for it (i.e if your 5k time was already around 22:00 you could expect to be able to run 5 miles @ about 7:55/mile or almost 40 min. at just a little slower than your race pace of about 7:20/mile).
Anyway, I suggest “Couch to 5K” or something similar. It’s a simple progression that starts alternating 30 seconds walking with 30 seconds running 30 minutes, 3x/wk and gradually builds from there. You could start tomorrow with no special training or equipment. Available free online. “Run Less Run Faster” is also good. It’s a mix of speed intervals, tempo runs and longer, slower runs 3x/wk + 2-3 cross-training sessions/wk. However, it’s a little more involved as far as pacing, calculations etc. You’ll probably need to pick up the book and it works better if you can comfortably run 5k now.
Also, especially as a bigger guy, I suggest you read “Born to run” and/or “Chi Running”. Both are a little new age-y, but if you can apply what they teach it may help you avoid being one of the 80+% of runners who suffer a training injury each year. Running is a skill and if you do it wrong and often you will very likely get hurt, be slow and hate running.[/quote]
I don’t have a set date. Right not, can’t run at all. Like, .2mi and my ankles hurt like crazy. My legs and lungs are fine, however. Trying Couch to 5k but it hurts my ankles. Did days 1 and 2 just fine, but day 3 my ankles were too inflamed to run and they burned within 30 seconds.[/quote]
Hmmm… Do you have any ankle pain/issues otherwise? Maybe see someone and find out? Not saying this is the case with you, but when I first tried Couch to 5k, I tended to do the running portion WAY too fast. I treated it almost like a series of sprint intervals, probably 80-90% exertion, which is not the intention. Within a week my lower calves/Achilles were pretty bloody sore. Most people, especially people who are hard chargers by nature, tend to try to start too fast. If you’re doing it right it will feel slow, painfully slow. Like I said, however that was just me. Your situation may be totally different.
You might consider joining a local running group/clinic for new runners. If it’s well run, it will keep your pacing and volume in check, provide an intelligent progression and include some stride coaching. Ask around though. It’s like anything, some clinics are useful and provide good value, others are overpriced and/or a waste of time.[/quote]
Probably what I’m doing. I run a 5min mile, which burns me out in like 2 minutes haha[/quote]
Wouldn’t surprise me. It’s really hard psychologically to slow down enough when you’re starting a new running program. Especially if you’re already “in shape” from something else.
If you haven’t already done the math, 5 min/mile is 2:30/mile faster than your goal pace, which is still quite a ways off for you as far as a sustained effort. You’re trying to start from the end. Look at it like anything else. If you were totally untrained at lifting and your goal was to bench 300lbs for 3, would you think it was reasonable to load up 450lbs and try to work heavy singles? That’s kinda what you’re doing except you “can” go out and run that fast while the weight would just pin/crush your hypothetical, untrained self and end the discussion.
I 100% appreciate how hard it is to be patient with this crap, but it’s the only way you’ll likely ever be able to stick with distance running long enough to progress. I made my best progress while running in a group setting that FORCED me to run much longer and slower than I felt like most of the time with elements of sprints, fartleks etc. interspersed to keep the speed up.[/quote]
It’s tough for me, mentally, to run so slow, but I think if I literally just did the jogging I see people do and roll my eyes at, I would be able to run for much longer and not put as much pressure on my ankles. And I assume it will be easier to get 3mi in 22min if I can run 3mi in the first place.