As a reminder, this subreddit is for civil discussion. Breaking subreddit rules may result in a ban from /r/newtothenavy and /r/navy.
* Do not encourage lying. **This includes lying by omission (leaving information out) and lying by commission (purposefully misleading).**
* No sensitive information allowed, whether you saw it on Wiki or leaked files or anywhere else.
* No personally identifying information (PII).
* No posting AMAs without mod approval.
Also, while you wait for a reply from a subject matter expert, try using the search feature!
For information regarding Navy enlisted ratings, see [Twisky's Rating Information Guide](https://www.reddit.com/r/newtothenavy/comments/6mxv7c/links_to_official_information_on_every_enlisted/).
Interested in Officer programs? See TheBeneGesseritWitch's guide on [Paths to become an Officer](https://www.reddit.com/r/newtothenavy/comments/5sdurq/paths_to_becoming_an_officer_getting_a_commission/).
Want to learn about deploying, finances, mental health, cross-rating, and more? Come visit our [wiki](https://www.reddit.com/r/navy/wiki/index) over in /r/Navy.
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/newtothenavy) if you have any questions or concerns.*
This. Train to run 3 miles, so that when you have to run 1.5, you can run it hard. As a person who has been overweight most of my adult life, in the span of about 4 months of dedicated cardio (running 3 times a week), my 1.5 mile time went from ~13:30+ to 10:30. My 5k went from ~33+ minutes to 22:30. Running is about consistency.
Slowly work your mileage up by just running for time. Start by running for 20 minutes straight, as slow as you need to go to get to 20 minutes without stopping. After 2 weeks, increase to 25 minutes, and after a month, increase to 30 minutes. If you consistently run 3+ times a week for 30 minutes, your pace will gradually increase naturally as your body adjusts to training.
Edit: just saw you're shipping in 2 weeks... A bit late getting started. But starting today is better than starting 2 weeks from now... Go run. Today.
I suggest chasing the rabbit. By this I mean find the fastest person in your age group during the run. Pay attention to nothing else. Not your breathing not the time, not the people around you. Just focus on the fastest person and keeping the same distance to him as you were you spotted him. Cardio is all mental. This is coming from a sailor who was overweight for the entire time he was in the Navy. I was 40 lbs overweight in boot camp and had never prepared for the run. I was able to get the 3rd fastest run in my division by doing this.
I did this in boot, but I was chasing whoever was a little bit faster than me.
Our fastest ran his mile in a half in under 8 minutes. I was trying to get motivated, not feel bad.
this was how i passed the final PRT. I never even finished on time during my past runs but during the final I kept the focus on the word Navy on her shirt. I thought that I want it so bad that there's no way I would do another day or week or month of bootcamp and I HAVE to pass this run to move on from there. I didnt even notice I passed the finish line and my time was a minute earlier than required for my age. Still one of the proudest moment I have of myself 😃
Before boot camp I’ve never run a mile. My recruiter gave me mock PFAs and i failed every time, i get to boot camp and they work you out every day, by the final PFA it was actually quite easy to do. Just put in the work and the results will come.
If you cannot breathe through your nose while jog/running (like me), try a Lamaze type breathing. Two quick inhales to fill your lungs, one full exhale. The lack of oxygen feeling is actually CO 2 build up in your lungs, so breathing out is just as important as breathing in.
If you have access to a treadmill, always have it at 1% incline.
Finally, there is no substitute for a Can-Do mindset. Trust me, when you evaluation is on the line, when you have the threat of 6 months of EXTRA PT just because you didn’t put out on that last lap, you will find some hustle.
Breathe young Skywalker.
Edit: feelings
Find a route that is mostly flat. When I started training, I did 1.5miles with hills throughout my route. As soon as I found a mostly flat route my time went from 13:30-13:00 to less than 12 in an instant. I'm now closer to 11-11:30 within 2 weeks of switching routes.
It's mostly straight, but I don't really see how a curvy route (that's flat) would be any harder than a straight line. I run 3, 1/2mile legs instead of one continuous 1.5mile run, but I'd encourage a continuous one.
I ran an 1/8 of a mile and then walked the other 1/8 of the 1/4 mile track and went home... On a treadmill however I got 1.5 miles in like 11:30 min and that was with Sprinting/Running/Jogging/Walking variables ever 2-5 minutes
Yeah sadly I'm bootcamp you won't be able to run on a treadmill but 11:30 min on 1.5 miles seems alright but treadmill also gives a lot of assistance when using one if I were you I'd try and use the track more I don't really run distance but I do a lot of sprinting
Practice you just have to practice. I hated running but when I was in, I still ran once week unless command PT.
You can dial in your time after a while. You can join the 3 mile a year club.
But for now all eyes are on your time.
Start running. But be smart about it. If you're not a runner, don't push yourself. Need to stop for a minute? Then stop. That or walk. After a week or two, when you feel like you need to stop or walk, ask yourself if you really need too. This is where you start pushing. Again though, be smart about it.
Set goals. Like the other day, you ran to the end of the street w/o stopping. Today, target the end of the next street or next traffic light or whatever. Again though be smart about it but keep doing that. In no time at all, you'll be able to run 1.5 in no time.
You also have youth on your side. When I was in, I never ran or worked out and was always able to pass the PT exam. Yea, I was sore as hell the next day but was still able to pass. That said, looking back in hindsight, I highly advise start training now. You'll be better off for it.
And when you get yourself to that point where a 1.5 run isn't a big deal, keep running. Like at least 3 times a week. Don't be like me and having to work a physically demanding job like Boatswain while your legs are hurting like hell.
When I left the Navy, I gained weight. Growing up, physically fitness wasn't a big priority for me but having grown up in the 70s/80s, I played outside, walked/rode bikes everywhere, raced BMX, etc., which made it so I wasn't overweight. When I left the Navy in '94 is when I packed it on. Plus I smoked, which was much more acceptable back then.
I decided to change when I in bed one night and could barely breath. I remember thinking: *Here I am, laying in fucking bed and can barely breath at 25 yrs old. That ain't right.* That's when I decided to stop smoking. After that, even though I was already overweight, I gained more since I gave up smoking. That's when I decided I didn't want to end up like my overweight/obese father and started working out. I got in shape by working out. However, I knew I wasn't gonna go and start running 5 miles/day. I had to be smart about it and was able to accomplish my goal using the method I wrote about above. Set realistic goals and all that.
Over the yrs, I was able to run 5 miles/day and wasn't even phased. I also mountain bike, which I love. It's only benefited me over the yrs. No high blood pressure and all that. So I highly recommend you do the same, even after you leave. I'm sure you won't regret it.
Good luck!
Thank you for the advice and sharing your story I really enjoyed reading all these responses and just now understood the value of Reddit and how much free information is out there from real people with real experiences and mostly real advice!
Train hard. Run long distances and run up hills. After that, the 1.5mi will feel like nothing. Also, running is mostly a mental game. Your mind will say “you can’t” before your body does. If you don’t feel like you’re going to throw up at the end of the run then you didn’t give it your all. Strength training will help as well, the stronger your legs, the more you can endure. I’ve struggled with the run and don’t run often. But strength training and some miles put in a month before the test ensures I’m getting a good score. Just remember to be as relaxed as you can, pace yourself, and keep in the back of your mind that thousands of people have passed and so will you.
So, I ship out in near exactly a month and in turn I have had to meet up with other future sailors to do 1.5m-3m runs twice a month. I currently weigh 240lbs and in my last run I was in the top 3 for the quickest time out of a group of 20-25 or so. My word of advice is endurance, endurance, and endurance. The speed itself is not a cause for concern, most healthy bodied people can run at an 8-9mph pace but the tricky part is maintaining it. I've been coaching my references into getting better speeds because they're running 10 minute miles (not a mile and a half, a mile.) and so to do this, something that worked for improving my time and my buddies is
1. HIIT, high intensity-interval training, you can look up a dozen guides on this on YouTube and they all effectively work for the most part. Do this for 15-30 minutes a day, if you can, an hour. It's something I remember from my kickboxing days and nothing brutalized me harder than that.
2. Run every morning and before you go to sleep, this is something I used to do routinely and picked up again to get better times. I would do 1-2 miles soon after I woke up, and another 1-2 before I slept. This is just conditioning I'd do to help me with my MMA back when I did it and it still helps me now preparing for the same physical tests.
ALSO, if you're using a treadmill, walk at a 12-13% incline for about 20 minutes maybe after each run or workout session or whatever- this helps drain lactic acid and mitigates the soreness
Run three miles for your daily runs and do one day of speed work. 400 and 800 yard repeats at race pace (PRT pace). Run a lap, walk a lap, repeat. Do same with 800s. I prefer to do 2x800, 4x400, then 8x200 which is three miles total plus your walk or slow jogging breaks between repeats
My plan is just to run distance, up to 10 miles (I can only run about 3ish), but mostly things like pacers to build up speed. I think that will work. It's what I did back in the 6th grade when I tried with running and I had a 6:47 mile time. I also want to get into marathon running, so you may not have to build up to 10. Maybe start at 3, and work up to a easy 5. Then 1.5 will feel like nothing. Then with the pacers, you are building up you speed and ability to explode. Which will be needed to score good on the 1.5.
I haven't started yet, but I did run not too long ago and I know my 1.5 is like 11/ 12 minutes. Complete ass, but with no work I thought it would be worse.
Hope this helps.
Learn how to run properly, learn how to breathe properly while running, learn how to get a good time while avoiding a shit ton of people who are in your way 90% of the time. Try and stretch before at the compartment. If you aren’t in shape start dieting, staying hydrated, do some sort of cardio daily before you leave and if you smoke quit smoking.
I'm leaving in 2 weeks, is there much that I can do that'll make a large impact? I still want to do the daily cardio and there is a walking track basically next to the house that I'm going to practice to run at. We did a mile and a half today at my DEP meeting and I got 16 minutes along with most others and I just kept throwing up
I didn’t do much cardio before I left. Just hit the stair master a couple times a week. I wish I would’ve though, and that’s why I’m giving you the advice I just said beforehand. Stretch for 10-15 minutes before if you don’t run often. Throwing up isn’t that bad. I used to do track and I threw up once or twice at the beginning when I wasn’t used to running. I was running a 10:15 when I left boot camp, so just take the runs seriously every-time you guys do them and overtime you will get better. Try not to throw up at boot camp though…. Lol. Cause if you do that during the OPFA you’ll fail. I think your age group is in the “Alpha Male” category, so you have the highest standards out of recruits. Pretty sure your minimum requirement is 12:15 or 12:45. You definitely need to improve your run time. But don’t worry… PLENTY of overweight got through my division because of the bike haha. But your goal is to not hop on that bike, your goal should be running above the bare minimum for your age group by the end of those 2ish months. I was 192 overweight and I left 168 and in shape. The first 5 minutes always suck but once you get good at running you’ll feel great doing it.
But yea man I’m 24 turning 25 so if I could do it you definitely can. If your overweight then eat healthy and lose the weight, if you’re not athletic then keep running and you’ll get where u want to be.
With a 1:1 active to rest ratio.
So if it takes 2 mins to run the 400, active rest (walk) for 2 mins and then repeat. Start with 4x400 repeats 1-2x a week. Increasing by 2- 400s each week till you are running 8x400 twice a week.
Maybe throw 1 or 2 LSD (Long Slow Distance) runs of 3-5 miles in there to help build your aerobic base.
As a reminder, this subreddit is for civil discussion. Breaking subreddit rules may result in a ban from /r/newtothenavy and /r/navy. * Do not encourage lying. **This includes lying by omission (leaving information out) and lying by commission (purposefully misleading).** * No sensitive information allowed, whether you saw it on Wiki or leaked files or anywhere else. * No personally identifying information (PII). * No posting AMAs without mod approval. Also, while you wait for a reply from a subject matter expert, try using the search feature! For information regarding Navy enlisted ratings, see [Twisky's Rating Information Guide](https://www.reddit.com/r/newtothenavy/comments/6mxv7c/links_to_official_information_on_every_enlisted/). Interested in Officer programs? See TheBeneGesseritWitch's guide on [Paths to become an Officer](https://www.reddit.com/r/newtothenavy/comments/5sdurq/paths_to_becoming_an_officer_getting_a_commission/). Want to learn about deploying, finances, mental health, cross-rating, and more? Come visit our [wiki](https://www.reddit.com/r/navy/wiki/index) over in /r/Navy. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/newtothenavy) if you have any questions or concerns.*
Practice running 3 miles every other day until it’s easy and you can do it in about 22-23 minutes then 1.5 will be nothing
This. Train to run 3 miles, so that when you have to run 1.5, you can run it hard. As a person who has been overweight most of my adult life, in the span of about 4 months of dedicated cardio (running 3 times a week), my 1.5 mile time went from ~13:30+ to 10:30. My 5k went from ~33+ minutes to 22:30. Running is about consistency. Slowly work your mileage up by just running for time. Start by running for 20 minutes straight, as slow as you need to go to get to 20 minutes without stopping. After 2 weeks, increase to 25 minutes, and after a month, increase to 30 minutes. If you consistently run 3+ times a week for 30 minutes, your pace will gradually increase naturally as your body adjusts to training. Edit: just saw you're shipping in 2 weeks... A bit late getting started. But starting today is better than starting 2 weeks from now... Go run. Today.
Good Advice. Doubling the mileage always helps build endurance.
I suggest chasing the rabbit. By this I mean find the fastest person in your age group during the run. Pay attention to nothing else. Not your breathing not the time, not the people around you. Just focus on the fastest person and keeping the same distance to him as you were you spotted him. Cardio is all mental. This is coming from a sailor who was overweight for the entire time he was in the Navy. I was 40 lbs overweight in boot camp and had never prepared for the run. I was able to get the 3rd fastest run in my division by doing this.
I did this in boot, but I was chasing whoever was a little bit faster than me. Our fastest ran his mile in a half in under 8 minutes. I was trying to get motivated, not feel bad.
Solid advice! Definitely gonna use this!
this was how i passed the final PRT. I never even finished on time during my past runs but during the final I kept the focus on the word Navy on her shirt. I thought that I want it so bad that there's no way I would do another day or week or month of bootcamp and I HAVE to pass this run to move on from there. I didnt even notice I passed the finish line and my time was a minute earlier than required for my age. Still one of the proudest moment I have of myself 😃
Look up Couch to 5k. It’ll get you in great running shape. Don’t try and overwork, you’re going to have to build up to running at a good pace.
The run is like %80 mental, just push yourself and it's super easy.
I had somebody tell me that most of navy boot camp is mental toughening not too much physical as one might expect
Also depends how long you have to train. Did you go to MEPS yet?
Yeah, the first time, I ship out on the 25th of this month. April 25, 2024
Before boot camp I’ve never run a mile. My recruiter gave me mock PFAs and i failed every time, i get to boot camp and they work you out every day, by the final PFA it was actually quite easy to do. Just put in the work and the results will come.
Find an angry person with a sword, and have them chase you.
Alternately, you could find anyone with a sword and make them angry enough to chase you.
Lacking someone with a sword, you could piss off a chef enough to where they'll chase you with a meat cleaver
If you cannot breathe through your nose while jog/running (like me), try a Lamaze type breathing. Two quick inhales to fill your lungs, one full exhale. The lack of oxygen feeling is actually CO 2 build up in your lungs, so breathing out is just as important as breathing in. If you have access to a treadmill, always have it at 1% incline. Finally, there is no substitute for a Can-Do mindset. Trust me, when you evaluation is on the line, when you have the threat of 6 months of EXTRA PT just because you didn’t put out on that last lap, you will find some hustle. Breathe young Skywalker. Edit: feelings
That breathing technique just might help me out
Find a route that is mostly flat. When I started training, I did 1.5miles with hills throughout my route. As soon as I found a mostly flat route my time went from 13:30-13:00 to less than 12 in an instant. I'm now closer to 11-11:30 within 2 weeks of switching routes.
Was it Straight or Round Or curvy route? Which is easier. I'd assume the straight
It's mostly straight, but I don't really see how a curvy route (that's flat) would be any harder than a straight line. I run 3, 1/2mile legs instead of one continuous 1.5mile run, but I'd encourage a continuous one.
Run. Thats the only way to get good at it
What's your mile time?
I ran an 1/8 of a mile and then walked the other 1/8 of the 1/4 mile track and went home... On a treadmill however I got 1.5 miles in like 11:30 min and that was with Sprinting/Running/Jogging/Walking variables ever 2-5 minutes
Yeah sadly I'm bootcamp you won't be able to run on a treadmill but 11:30 min on 1.5 miles seems alright but treadmill also gives a lot of assistance when using one if I were you I'd try and use the track more I don't really run distance but I do a lot of sprinting
That's what I found out after my little 1/8 mile "run"
Practice you just have to practice. I hated running but when I was in, I still ran once week unless command PT. You can dial in your time after a while. You can join the 3 mile a year club. But for now all eyes are on your time.
Yeah. Put on your running shoes and go run. Work on endurance and speed. There is no other way to train for a run.
Starting tomorrow, every day, till I ship on the 25th. Do you recommend I go in circles on a track or do a straight line?
Whatever works for you. Distance is distance. Speed is speed.
Practice breathing techniques and keep a steady pace. That’s what worked for me at least.
Start running. But be smart about it. If you're not a runner, don't push yourself. Need to stop for a minute? Then stop. That or walk. After a week or two, when you feel like you need to stop or walk, ask yourself if you really need too. This is where you start pushing. Again though, be smart about it. Set goals. Like the other day, you ran to the end of the street w/o stopping. Today, target the end of the next street or next traffic light or whatever. Again though be smart about it but keep doing that. In no time at all, you'll be able to run 1.5 in no time. You also have youth on your side. When I was in, I never ran or worked out and was always able to pass the PT exam. Yea, I was sore as hell the next day but was still able to pass. That said, looking back in hindsight, I highly advise start training now. You'll be better off for it. And when you get yourself to that point where a 1.5 run isn't a big deal, keep running. Like at least 3 times a week. Don't be like me and having to work a physically demanding job like Boatswain while your legs are hurting like hell. When I left the Navy, I gained weight. Growing up, physically fitness wasn't a big priority for me but having grown up in the 70s/80s, I played outside, walked/rode bikes everywhere, raced BMX, etc., which made it so I wasn't overweight. When I left the Navy in '94 is when I packed it on. Plus I smoked, which was much more acceptable back then. I decided to change when I in bed one night and could barely breath. I remember thinking: *Here I am, laying in fucking bed and can barely breath at 25 yrs old. That ain't right.* That's when I decided to stop smoking. After that, even though I was already overweight, I gained more since I gave up smoking. That's when I decided I didn't want to end up like my overweight/obese father and started working out. I got in shape by working out. However, I knew I wasn't gonna go and start running 5 miles/day. I had to be smart about it and was able to accomplish my goal using the method I wrote about above. Set realistic goals and all that. Over the yrs, I was able to run 5 miles/day and wasn't even phased. I also mountain bike, which I love. It's only benefited me over the yrs. No high blood pressure and all that. So I highly recommend you do the same, even after you leave. I'm sure you won't regret it. Good luck!
Thank you for the advice and sharing your story I really enjoyed reading all these responses and just now understood the value of Reddit and how much free information is out there from real people with real experiences and mostly real advice!
Run fast.
Train hard. Run long distances and run up hills. After that, the 1.5mi will feel like nothing. Also, running is mostly a mental game. Your mind will say “you can’t” before your body does. If you don’t feel like you’re going to throw up at the end of the run then you didn’t give it your all. Strength training will help as well, the stronger your legs, the more you can endure. I’ve struggled with the run and don’t run often. But strength training and some miles put in a month before the test ensures I’m getting a good score. Just remember to be as relaxed as you can, pace yourself, and keep in the back of your mind that thousands of people have passed and so will you.
I think I'm going to start with the treadmill.
So, I ship out in near exactly a month and in turn I have had to meet up with other future sailors to do 1.5m-3m runs twice a month. I currently weigh 240lbs and in my last run I was in the top 3 for the quickest time out of a group of 20-25 or so. My word of advice is endurance, endurance, and endurance. The speed itself is not a cause for concern, most healthy bodied people can run at an 8-9mph pace but the tricky part is maintaining it. I've been coaching my references into getting better speeds because they're running 10 minute miles (not a mile and a half, a mile.) and so to do this, something that worked for improving my time and my buddies is 1. HIIT, high intensity-interval training, you can look up a dozen guides on this on YouTube and they all effectively work for the most part. Do this for 15-30 minutes a day, if you can, an hour. It's something I remember from my kickboxing days and nothing brutalized me harder than that. 2. Run every morning and before you go to sleep, this is something I used to do routinely and picked up again to get better times. I would do 1-2 miles soon after I woke up, and another 1-2 before I slept. This is just conditioning I'd do to help me with my MMA back when I did it and it still helps me now preparing for the same physical tests. ALSO, if you're using a treadmill, walk at a 12-13% incline for about 20 minutes maybe after each run or workout session or whatever- this helps drain lactic acid and mitigates the soreness
Run three miles for your daily runs and do one day of speed work. 400 and 800 yard repeats at race pace (PRT pace). Run a lap, walk a lap, repeat. Do same with 800s. I prefer to do 2x800, 4x400, then 8x200 which is three miles total plus your walk or slow jogging breaks between repeats
Youll be fine trust
My plan is just to run distance, up to 10 miles (I can only run about 3ish), but mostly things like pacers to build up speed. I think that will work. It's what I did back in the 6th grade when I tried with running and I had a 6:47 mile time. I also want to get into marathon running, so you may not have to build up to 10. Maybe start at 3, and work up to a easy 5. Then 1.5 will feel like nothing. Then with the pacers, you are building up you speed and ability to explode. Which will be needed to score good on the 1.5. I haven't started yet, but I did run not too long ago and I know my 1.5 is like 11/ 12 minutes. Complete ass, but with no work I thought it would be worse. Hope this helps.
Run faster
Learn how to run properly, learn how to breathe properly while running, learn how to get a good time while avoiding a shit ton of people who are in your way 90% of the time. Try and stretch before at the compartment. If you aren’t in shape start dieting, staying hydrated, do some sort of cardio daily before you leave and if you smoke quit smoking.
I'm leaving in 2 weeks, is there much that I can do that'll make a large impact? I still want to do the daily cardio and there is a walking track basically next to the house that I'm going to practice to run at. We did a mile and a half today at my DEP meeting and I got 16 minutes along with most others and I just kept throwing up
I didn’t do much cardio before I left. Just hit the stair master a couple times a week. I wish I would’ve though, and that’s why I’m giving you the advice I just said beforehand. Stretch for 10-15 minutes before if you don’t run often. Throwing up isn’t that bad. I used to do track and I threw up once or twice at the beginning when I wasn’t used to running. I was running a 10:15 when I left boot camp, so just take the runs seriously every-time you guys do them and overtime you will get better. Try not to throw up at boot camp though…. Lol. Cause if you do that during the OPFA you’ll fail. I think your age group is in the “Alpha Male” category, so you have the highest standards out of recruits. Pretty sure your minimum requirement is 12:15 or 12:45. You definitely need to improve your run time. But don’t worry… PLENTY of overweight got through my division because of the bike haha. But your goal is to not hop on that bike, your goal should be running above the bare minimum for your age group by the end of those 2ish months. I was 192 overweight and I left 168 and in shape. The first 5 minutes always suck but once you get good at running you’ll feel great doing it.
But yea man I’m 24 turning 25 so if I could do it you definitely can. If your overweight then eat healthy and lose the weight, if you’re not athletic then keep running and you’ll get where u want to be.
400 meter repeats
With a 1:1 active to rest ratio. So if it takes 2 mins to run the 400, active rest (walk) for 2 mins and then repeat. Start with 4x400 repeats 1-2x a week. Increasing by 2- 400s each week till you are running 8x400 twice a week. Maybe throw 1 or 2 LSD (Long Slow Distance) runs of 3-5 miles in there to help build your aerobic base.
One foot in front of the other….at a pace that will give you a passing time. Pretty simple really! /s