I have 8 years in the Marines and over 3 years in the Army Guard so this is my experience only...
For most PT sessions it is all about maintaining fitness levels. We had days that were all about muscle failure so you were building there. To truely improve you must do PT on your own.
Boot camp/ Basic is teh time designed to improve and build you up.
A lot of the runs are unit runs where you move at the speed of the slower runners.
well this last year wasn't very good at all, and couldn't get a good workout from our commander who had horrible leadership skills and was just overall bad at PT. I'm going to be the commander next year and will keep trying to push the cadets to get them to their max. If I can get everyone on the all-male JROTC PT team I'll be in great shape for competition.
A usual PT session starts with basic stretching, then some form of exercise, usually push-ups first, then crunches, then sun-gods (arm circles), then lunges, anything really. Afterwards we break up and do sets of push-ups and sit-ups, usually 4x 8-25. in the beginning of the school year most people are doing 4x8, and end up at 4x18.
I like to run but have converted to trail running whenever possible. I no longer meticulously calculate running to drive down times and distances. I've ran long enough I can run once a week or every other week for fun but at a nice fast pace through the hills and trails up to about ten miles.
What i do consistently is lift though which really enhances trail running.
The furthest I have gone was a 16 mile trail run last year and ran a half marathon several years ago at an ok pace of 1:40.
How many of you guys run competitively, whether it's at school, or 5k's, marathons, etc. ?
I run alot of 5k's and next year will be competing with cross country at school. Earlier today I ran 2 5k's, a road race 5k which I came second in my age group in, and a 5k trail run where I came in first in my age group.
I also during high school ran cross country and track (10 years ago) My senior year I was in the 4:50 mile range and 18 min 5k range. Unfortunately I was so laden with injuries throughout every season I feel that I never hit any peak.
A usual workout for us was a 5-8k warmup, 2-3 miles of sprints, ie 18-36 200's for pace, 300's, 400's, 600's, interval training or mile repeats, ended by hills, and then half an hour in the weight room.
I've always wanted to get back into it but I've been a lazy sack. Luckily I'm finding some inspiration in the S&P and here.
I used to measure running progress in terms of distances. Ran marathons, 10ks. But now I like it short (5k or less) and as fast as I can bear. I think I'm in much better shape as a result.