CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 09-24-2014, 05:06 AM   #1
Jordan Gwaltney
Member Jordan Gwaltney is offline
 
Profile:
Join Date: Jun 2013
Location: Anderson  IN
Posts: 5
Marine PFT - Running Workouts

I have a Marine PFT coming up in 2 weeks and I'm trying to shave about 30 seconds off my 3 mile run time to get a sub 22:00 minute run. Looking for some strictly running geared workouts to supplement in addition to my box's regular daily WODs. Any workouts or any suggestions would be greatly appreciated.
  Reply With Quote
Old 09-25-2014, 03:00 AM   #2
William Garrett
Member William Garrett is offline
 
William Garrett's Avatar
 
Profile:
Join Date: Aug 2012
Location: Anchorage  AK
Posts: 151
Re: Marine PFT - Running Workouts

Just speaking from experience since im Active Duty myself. In today's military everything seems to hinge on your PT scores I wouldnt take chances. Crossfit will always be there, your career maybe not.

If your worried about your run time, and everything else is solid I suggest cutting out (Crossfit) and just run run your *** off.

30 seconds over a 3 mile period is very doable. Your only looking at running each mile 10 seconds quicker than you already are....or a really good push at the end.

I simply work in 1:1 sprints, 1 mile as quick as your can, rest, then do it again. Or pick a one mile pace that is slightly out of your comfortable zone, and see how long you can stick with it. When my PT test approaches I cut wayyy down on the CF, and focus on running only a minimum 3-4 days a week to ensure success.

Go in rested as well, couple days off prior. Being mentally prepped knowing you can crush the test will ease alot of jitters and boost performance. I ran 46 seconds quicker than my previous best run time on my latest. All because I know I could get what I was looking for....
__________________
M/35/5'10@190lbs/L1 -- Squat 420, FS 325, DL 520, Press 215, Bench 315, 5k Row 19:30
  Reply With Quote
Old 09-25-2014, 08:36 AM   #3
Michael Lennox
Member Michael Lennox is offline
 
Profile:
Join Date: Oct 2007
Location: Rutledge  PA
Posts: 73
Re: Marine PFT - Running Workouts

Basic Intermediate 5k program
http://www.halhigdon.com/training/50...te-5K-Training (wfs)

Alex Viada Running and lifting program(s)
http://www.completehumanperformance....es-part-1.html (wfs)

You can do pretty well running three days: Long easy run, short fast paced run (your 3miler) and then an interval day: 8 sets of 400s a little bit quicker than your mile pace. And this is in addition to your training.

Lennox
  Reply With Quote
Old 09-29-2014, 08:25 AM   #4
Jordan Gwaltney
Member Jordan Gwaltney is offline
 
Profile:
Join Date: Jun 2013
Location: Anderson  IN
Posts: 5
Re: Marine PFT - Running Workouts

Thanks for the help. I really appreciate it.
  Reply With Quote
Old 09-29-2014, 10:57 AM   #5
Robert D Taylor Jr
Member Robert D Taylor Jr is offline
 
Robert D Taylor Jr's Avatar
 
Profile:
Join Date: Feb 2007
Location: Chesapeake  VA
Posts: 1,736
Re: Marine PFT - Running Workouts

The Marine PFT lends itself to CF very well

Consider 6 RFT 10 pullups/20 situps/800M

Or even just making a chipper out of it:

for time 20 pullups/100 situps/3 mi run.

For the Navy one I would do 6 RFT pushups/situps/400M run, I don't miss the PFT at all. Retirement is nice

Combined with a longer run and maybe some tempo work you should be good. You could problably do other couplet and triplet work using running and the rower also, Helen and Eva come to mind.
__________________
Experience is a hard teacher because they gives the test first, and the lessons afterwards. - Vernon Sanders Law
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
WW2 - marine's V army Yotam Wei Stuff and Nonsense 28 10-21-2009 11:57 PM
Been doing CF for 2 weeks, running PFT for Marine Corp OCS Andrew Mattson Starting 20 06-30-2009 09:17 AM
Marine PFT and SOI/ITB Kevin Perry Fitness 10 10-03-2007 05:32 AM
Marine PFT Alexander Feldman Fitness 4 05-14-2007 07:15 PM


All times are GMT -7. The time now is 08:31 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.