Improving running fast

[king56]

hey guys, i just got an interview to become a hotshot. to those who do not know, they are wildland firefighters that specialize in hiking to remote areas and putting out the fire before it has a chance to get big.

as you can guess it is a physically demanding job. I have heard nothing from them for a few weeks, so I thought I wasn't going to get the job. But today they just called and said they were interested in hiring me.

I am scarred because i know my hiking and running are going to need to be REAL good, for me to pass the bootcamp.

I was wondering if i could get some advice for a routine from the runners/cardio freaks out there. anything you could recommend to me, to increase my running cardio FAST! (like i need it in three weeks.)


* i am in pretty good shape, but just not running shape, because i never run. I play basketball a few times a week, spar in jiu jitsu for 30-40 min twice a week, and weight train 2-3 times a week.

I need to be running around 7 miles, with 8 min miles. I am now at about 3 miles, with 10 min miles.

I was wondering the frequency I should do distance and HITT, and how often I need breaks between training days.


Thanks for the help!

 

[grrthetree]

If you really want to get faster in that short amount of time, you're just going to have to fight your way through each run that you do and go 100% speed or as close to it as possible. It's easy enough to maintain a 7 minute mile, it's just extremely uncomfortable. 6 weeks is a good period of time to get a lot better at running, 3 weeks is pushing it. If you are ONLY looking to get faster then I would suggest running 4 days a week, doing 2 LSD sessions, 1 interval or sprint work, and 1 medium distance fast-paced run. Running is one of those things people try to get better at by not doing, and in reality just running will make you faster.

 

[dittohead84]

Twice a week do a lot of uphill sprints. A good steep hill and go full blast for about 30 metres. Do it about ten times if you can and stroll or jog back slow each time. I'd do a couple of quick 2 mile runs a week also. Even in 3 weeks your relaxed pace over longer distances should have increased

 

[itzconnor]

Uphill Sprints, Uphill Squats, Suicide Sprints, Bear Crawls, Stair runs. Do a lot of that and it all helps to the same.
and actually a good circuit to practice:
Uphill Sprints -> Bear Crawl Down -> Run backwards up -> Double feet hop down. Repeat process.

Do this will high platform shoes and that is a bonus. Be sure to have lots of protein so you can keep that muscle.

 

[PowerHungry]

Perhaps I'm crazy but the guy said he needs to be able to run for 7 miles with 8 min times so 56 minutes of continuous running.

Why are there some recommendations for anaerobic stuff ala HIIT and sprints?

 

[PussyPants]

Perhaps I'm crazy but the guy said he needs to be able to run for 7 miles with 8 min times so 56 minutes of continuous running.

Why are there some recommendations for anaerobic stuff ala HIIT and sprints?

They only read the thread title (it is a little misleading).

I think running four days a week, alternating between a five, seven and ten mile runs, would be the best strategy. I don't have a good argument other than that's what worked well for me before I figured out how annoying distance running is.

 

[dittohead84]

I think if he needs it in 3 weeks then al that running you're suggesting is going to drain him, unless he quits all his other activities

 

[PussyPants]

I think if he needs it in 3 weeks then all that running you're suggesting is going to drain him, unless he quits all his other activities

If not being able to do the running is a deal breaker, he should bag the other stuff and concentrate on the running (it's three weeks. He's not going to slide too far on anything in that amount of time). For conditioning, I don't think there's anything better than hill sprints, but you have to run distance to be good at distance. There's no avoiding it.

 

[king56]

yeah thanks for the help. i know that the boot camp is gonna be rough.

lots of LONGGGGG ass hikes carrying heavy weight (100 lbs.) and lots of straight trail running.


I know HITT stuff is good to add, but without a doubt I need to do some rucking and straight track work. What I was wondering was a weekly schedule, like how often I should mix a HITT in with normal running and rucking.

I also thought if my legs start to hurt, I could swim some.

Thanks again

 

[Zam Zam]

Here's something you need to consider:

You're going to be hiking in to fire's carrying 60 or more pounds of gear on your back... and with mid-calf leather boots, a helmet, a heavy fire resistant coat, etc.

Are you SURE boot-camp is what you think it is (i.e. running for 56 minutes)?

 

[scoopj]

I need to be running around 7 miles, with 8 min miles. I am now at about 3 miles, with 10 min miles.

If you injure yourself you're screwed, so don't do too much too fast. For that reason, and since you have to go a good distance, I would avoid HIIT and focus on LSD. 7 miles at 8 min pace is going to be difficult in 3 weeks starting from where you are, but maybe not impossible. You'll have the benefit of adrenaline on race day which will help you if you pace yourself appropriately.

The first two weeks I would run every other day alternating a short (faster pace), medium (normal), and long (slower pace) run. For the third week, I would probably try running every day but pay close attention to your body. I would also drop most or all of my other activities completely if this is important to you. So from where you are now, it might look like:

Week 1:
2 miles at 9 min/mile
3 miles at 10 min/mile
4 miles at 11 min/mile

Week 2:
3 miles at 9 min/mile
4 miles at 10 min/mile
5 miles at 11 min/mile
3 miles at 8 min/mile

Week 3:
4 miles at 9 min/mile
5 miles at 10 min/mile
6 miles at 11 min/mile
5 miles at 9 min/mile
6 miles at 9 min/mile
7 miles at 9 min/mile

Seems reasonable to me. I used round #'s which may not be completely realistic but a good guideline.

 

[glassman]

If you are that new to running I would not suggest the high intensity stuff at all for at least 12 weeks... longer if I could convince you otherwise. If you try to do a lot of HIT in running you get injured, period. Even elite mile runners typically only train "hard" three times a week (it is worth noting that their easy days are as fast as most peoples hard days).
If your cardio is good then simply start running. YOu will get faster by simply running. Try running two days in a row and rest the third, repeat this untill you are no longer sore on the second day and then go three days and take one off and so on untill you are running six to seven days a week (which if that job is that running intensive you will have to do just to be in shape for it).
DOn't start running intervals untill you have worked up to about fifty miles a week, I know this sounds like a lot, and it is, but this is the rule that "fast" runners adhere to.
Hope this helps.

 

[bfdtuck]

those guys are cardio freaks, you need to be running with some weight- but they also do not wear the traditional bunker gear and SCBA so run with weights in your hands I.e. carrying tools

 

[paolo27th]

I don't understand. It there a test to be accepted to the training? If not you also want to make sure you don't burn yourself out before the bootcamp actually starts.
Posted via Mobile Device

 

[Midnighter]

I don't understand. It there a test to be accepted to the training?
Posted via Mobile Device

Yes.

 

[JRT6]

I agree with the others, forget the speed work and just keep maintaining the course with adding quanity to the LSD.

 

[SignalZero]

yeah thanks for the help. i know that the boot camp is gonna be rough.

lots of LONGGGGG ass hikes carrying heavy weight (100 lbs.) and lots of straight trail running.


I know HITT stuff is good to add, but without a doubt I need to do some rucking and straight track work. What I was wondering was a weekly schedule, like how often I should mix a HITT in with normal running and rucking.

I also thought if my legs start to hurt, I could swim some.

Thanks again

I want to recommend the bike, too. Running always felt like I was working from the knee down, like all calves and ankles. I started mixing in the bike and I felt like my hips and ass got stronger while my joints got a break...I still challenged my heart with intervals, hill climbs and frequent head winds. I noticed that all of this made me a stronger runner. Plus, it's nice to actually feel like you are moving for a change!

 

[JRT6]

^^^^^^^^^^Try running on an incline.