Good morning gentlemen,
My knees have finally healed to the point (Only took 24 mths!) where I have been given permission to start a Running / Rucking training program.
I am seeking some specific advice from those in the know.
Any advice is appreciated
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Firstly let me lay out my planned program.
Standard Running Program
Running Program Link (refer to section 2)
I am using a standard 3 point running program
1. Long Slow Distance (LSDs)
2. Fast Continuous Training (FCTs)
3. Interval Training (ITs)
...Nothing special there
My question is - What are the distance limits I should build up to?
Obviously the answer to this question is affected by the events that I am training for.
At this point in time my run focus would likely be the 2-4-6 mile run tests for the 19th Group INDOC PT Test.
Link
QUESTION 1:
A) Are these goals still correct or have there been changes. My recruiter is unsure.
B) If they are accurate would appreciate any feedback on having these as training goals?
C) I understand that SFAS runs etc will be a hell of a lot longer then 6 miles, but due to training time constraints and the assumption that the SOPC course will train me up for those longer distances, I have tentatively decided to train for the 25m mark. Feedback on this specific decision would be appreciated?
QUESTION 2:
Assuming the 2, 4, and 6 mile runs as goals.
A) What Long Slow Distance should I build up to? 6 miles? Further?
B) What Fast Continuous Training distance should I build up to? 6 miles again? More / Less?
C) For Interval Training I believe I should build up to 12 interval sets, but welcome any thoughts on this.
D) I don't imagine that there is any real need to specifically train for the smaller distances, perhaps just some pacing runs to get a feel for them? Otherwise focus on the longest distance - 6 miles. Feedback welcome.
Standard Rucking Program
Again, I'm training for the 19th Group INDOC PT test of a 2hr 12mile Ruck.
Link
I will train to a 3hr Ruck to save the knees and throw in a few 2 hrs one at the end to get a feel for them. I understand that it is not advised to continually undertake such fast Rucking.
A) I assume, no need to train for an 18 miler at this point, but it may not hurt to throw a few in there at the end, just to get a feel for them mentally, any thoughts?
B) This link
Rucking Program Link shows the Rucking program I am planning on using any feedback on it is appreciated.
Lastly, I understand the need to meld the running / Rucking programs to mitigate over training. So got that base covered, and I do have a fair idea of variable training to combat plateau-ing.
Look forward to comments and thank you for your time.
Regards
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