For you aspiring Frogs, or guys who need/want a fitness program to use potentially while deployed (very little equipment required). Free workouts included.

www.animalisticfitness.com/

Or...

www.brassringfitness.com/

Check out Full Mission Profiles. Good stuff.

If a re-post, then be sure to let me know.

I saw BRASSRING'S assessment battery. Do any of you guy's know anyone who can run 3 miles in 16:30 or less?

^^^ I do know a few guys who can, but they're not built for much else but running. About 10 years ago I hit 17:05 for three miles, but I ran consistently 5 days a week and did a good bit of track work. I have absolutely zero desire to run that fast (nor could I) anymore.

One of our pilots consistently runs low 16's or high 15's for 3 miles...is pretty crazy, regardless of build.

So do you guy's think running (12) 400m repeats @ a 1:30 pace while decreasing the rest intervals between each run on a weekly basis would be a good way to go about it? All I care about is getting my 3 mile time down to 18.

Currently, my routine looks like this...
Day 1: Run 3 miles easy-medium pace & lifting
Day 2: Run 400 meter repeats (building up from 4 reps thus far) & swim
Day 3: Lift
Day 4: Run 3 miles & swim
Day 5: 400's + 1 additional rep & Lift
Day 6: REST/Recover Swim

Are you trying to run three miles in 18 minutes for any particular reason? Are you preparing for something (USMC Boot)? There's plenty of Marines on here- I'd probably hit them up.

Shooting from the hip I'd vary your running up a little. For instance- mix in 1 mile runs at max effort, and you probably need to increase your speed on your 400m repeats; staying at 1:30 pace is a nice warmup- to get down to an 18 minute three mile time, you need to be pushing the 1:00 min mark (or faster).

@DirtyM: USMC OCS prep hopefully, still waiting to hear on my application status. I like the idea of the max effort (1)mile runs and over-speed interval work. I was going to mix that in once I hit some fundamental training goals.

Thanks for all your help. If you think of anything else let me know!

As a former Marine officer, I ran 2-3 times a week, that's it. Back then I did a lot more cardio (2 days swimming per week) and less weight training. A mix of long distance and interval work will be key. Do both!

Oh, and by the way, the honest truth about the 18:00 3-mile time --> it doesn't mean shit in real life. Push it hard to polish your OCS application but don't be the officer who maintains a 300 PFT but is 5 lbs above the minimum weight limit when you hit the fleet. It's rare you'll find a 300 PFTer who has respectable lifts too. Shoot for 270-290 and no harm will come to you.


www.marineocs.com

is a good resource

@njrusmc: THANKS! For pointing me in the right direction. Good resource indeed!

When I was still in (and pre-deployment workup) I was able to run 16 minute 3 miles. I ran everyday though and weighed 209. Usually we would start the morning out with a 10+ mile run and workout the rest of the morning. As was stated earlier, a 300 pft means jack when you're carrying 120lbs combat loads and can't function properly. Once we got into deployment cycle most guys put on 15lbs or so and were able to carry the load much easier. Just make sure to keep in the 290 range and nothing should come about it.

Good luck.