the running man

Ben dur · 01-01-2008, 03:41 PM

im shipping to USMC bootcamp in 2 months

march 3rd

20 years of age
5'11"
170 lbs
8-10% bf

i can do 120+ crunches
16-18 pullups
and 3 miles in 26 minutes

these are the 3 things the marines test on

perfect score would be
100 crunches
20 pullups
18 min 3 miles

passing in around
60 crunches
5 pullups
28 min

im lookin for advice on how to gain a few pullups if possible, although this is not priority

but more importantly id like to shave at least a few minutes off my run

id like to be running 18 min
but im sure thats beyond my current capabilities and probably not a reasonable goal

so im aming at 21 minutes

that means shaving off about 5 minutes from my current average

im looking for some advice on a routine (including running and weights)that may help me achieve this

currently i

run on mon,wed,fri

and lift tues(legs) thurs(chest/shoulders) sat(back/abs)

i test every wed (pullups crunches run)
so i usually do a few max sets of pullups when we are finished, and work back on sat

Diet
(maybe my biggest drawback)

7 am bowl of oatmeal or scrambled eggs and hash browns
9-10am protein shake (whey)
12pm can of tuna/chicken breast (not can)+ spoonful of nat. peanutbutter
2-3pm protein shake (whey)
5pm family dinner always different
8pm leftovers from dinner or shake

sups

directly before breakfast
7am 1centrum chewable (multivitamin)
2 korean ginseng 100mg each

directly before evening snack
8pm 2 korean ginseng 100mg each

jayp1us · 01-02-2008, 09:28 AM

brother your diet will change, your sleep schedule will change, your focus will change, and you will change. Your standards for those exercise are not the same as a marines. When you first arrive you will not be sleeping for at least 36 hours then you will smoked for everything you do. Then while soar and with a lack of sleep, missing your family, and scared out of your friggen mind to screw up you will be expected to perform your PT test.

To shave a few minutes off your run time incorperate more sprints into your run days. Doing 400 to 800 meter sprints for 4 sets with a 200 meter walk inbetween each set will drop your time drastically. Running a 5k is all about being uncomfortable for 20 minutes and dealing with it. It sucks. You should never allow yourself to be relaxed. Any other questions just ask man. Have fun man, i know its hard with all the horror stories people tell you but you will look back never forget your time and the friendships you build.

01-01-2008, 03:41 PM	#1
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 525 Photos: 4	the running man im shipping to USMC bootcamp in 2 months march 3rd 20 years of age 5'11" 170 lbs 8-10% bf i can do 120+ crunches 16-18 pullups and 3 miles in 26 minutes these are the 3 things the marines test on perfect score would be 100 crunches 20 pullups 18 min 3 miles passing in around 60 crunches 5 pullups 28 min im lookin for advice on how to gain a few pullups if possible, although this is not priority but more importantly id like to shave at least a few minutes off my run id like to be running 18 min but im sure thats beyond my current capabilities and probably not a reasonable goal so im aming at 21 minutes that means shaving off about 5 minutes from my current average im looking for some advice on a routine (including running and weights)that may help me achieve this currently i run on mon,wed,fri and lift tues(legs) thurs(chest/shoulders) sat(back/abs) i test every wed (pullups crunches run) so i usually do a few max sets of pullups when we are finished, and work back on sat Diet (maybe my biggest drawback) 7 am bowl of oatmeal or scrambled eggs and hash browns 9-10am protein shake (whey) 12pm can of tuna/chicken breast (not can)+ spoonful of nat. peanutbutter 2-3pm protein shake (whey) 5pm family dinner always different 8pm leftovers from dinner or shake sups directly before breakfast 7am 1centrum chewable (multivitamin) 2 korean ginseng 100mg each directly before evening snack 8pm 2 korean ginseng 100mg each

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01-02-2008, 09:28 AM	#2
jayp1us Registered User Join Date: Dec 2007 Location: East Posts: 87	brother your diet will change, your sleep schedule will change, your focus will change, and you will change. Your standards for those exercise are not the same as a marines. When you first arrive you will not be sleeping for at least 36 hours then you will smoked for everything you do. Then while soar and with a lack of sleep, missing your family, and scared out of your friggen mind to screw up you will be expected to perform your PT test. To shave a few minutes off your run time incorperate more sprints into your run days. Doing 400 to 800 meter sprints for 4 sets with a 200 meter walk inbetween each set will drop your time drastically. Running a 5k is all about being uncomfortable for 20 minutes and dealing with it. It sucks. You should never allow yourself to be relaxed. Any other questions just ask man. Have fun man, i know its hard with all the horror stories people tell you but you will look back never forget your time and the friendships you build.