<p>I start Plebe Summer at USNA in 23 days. I'm not worried about upper body strength- I can do 8 pullups. My running, though, sucks. My pace is far slower than the recommended 8 min/mile pace. What can I do in the next three weeks to become more comfortable and faster at running?</p>
<p>run … how long is the run in the PT test? … and do you need to run at 8 min/mile?</p>
<p>1.5 miles in 12:40. i can do that. I’m worried about keeping a pace like that for 3-5 miles.</p>
<p>Keep working out, do NOT injure yourself. Perhaps do some interval work … sprint a 220/jog-walk one … and do some of those and build up each day or 2. You’ll be ok. Remember, when there’s someone barking @ you and you’ve the fear of the Goat up your BLEEP … you will run. God bless, keep working, stay healthy.</p>
<p>Not sure how much you are running now so this advice should be put in context of your current running …</p>
<p>1) Do not radically increase your mileage all at once … think in terms of something like only increasing your mileage 1/4 mile each time you go for a run … and make sure you take off at least a day or two each week.</p>
<p>Once you’re running a reasonable amount split your weekly runs into types</p>
<p>1) Once a week go for a long slow run … about a mile longer than you expect to run for time … and at a pace about a minute a mile slower than your times runs.</p>
<p>2) Once a week run a speed workout … run something like quarter miles at a pace faster than your target run pace … so if you’re shooting for 8:00 miles I’d shoot for something like 100 second quarters … and jog a very slow quarter to rest between quarters.</p>
<p>3) The other days you run during the week go for a comfortable run … reasonable distance and pace … a pace at which you can talk to your running partner (if you have one).</p>
<p>Good luck!</p>