Posted: 3/30/2007 2:45:34 PM EDT
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I have a few questions about the Marines' Physical Fitness Test. I'm 6'3", 250lbs... At best I can run a mile in 8 minutes, and after that, I'm pretty much out of gas, and I'm suckin' air bigtime. Amateur bodybuilding before I enlisted was a bad idea... I know some Marine Reservists who fly through the run in under 18 minutes, but of course they're around 5'8" and 160lbs or somewhere around there. My question is, when all of the recruits are doing the run, are they allowed to walk any distance of the 3 miles? I consider myself fit, but my cardio is next to non-existent. It's hard enough for me to get through 1-1.5+ miles, let alone making a practical sprint for 3 miles like those guys do. I'm trying to drop weight dramatically fast, I'd like to lose about 20lbs by the beginning of May. That way I hope to be within the high/weight requirements, and have my cardio strenuously improved. I have the "Workout For Marines" book, and I have copius amounts of information at my fingertips on the web, but I would like some Marine feedback. What little tips, tricks, and training ways helped you achieve better run time results and overall helped you more through boot camp? |
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Technically, yeah you can walk for part of it as long as you finish in under the required time.... but trust me, your life would suck the whole time you were there. I wouldn't worry so much about the PFT when the DI's aren't going to be fucking with you a whole lot. I'd be worried about normal PT when you would instantly be singled out and subsequently destroyed for not being able to run. IMO I wouldn't go until you can run 3 miles in under 25 minutes. |
Well, boot's going to suck reguardless. It's only until afterwards can people look back and see that there was some fun and humor there. Well, from what people tell me. 
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As you well know I have not been to boot camp, however, I have improved my run time over the past 18 months dramatically and now score on average 230 on PFT. (I do a PFT every 4 weeks, to see score improvements) On the running, run every day incresing the distance gradually, but do it everyday. I never had the weight problem so that was a head start. I do 3 miles every morning and do it in about 26 minutes when i am not pushing myself, I have gotten it down as low as 23 minutes which is ok for an old guy like me. Also vary from jogging to sprints. Do sprints off and on. Worked for me and my old ass. 
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A fellow USMC PLC'er put this together for the pool here at Penn State. It's helped my running alot. Make sure you tweak it to your needs, don't jump into running too fast or you'll mess yourself up. To stress the two most important point about becoming a good runner: 1) Slow running will do nothing but allow you to run slow. You need a plan, and you need to carry it out. A jog is good for nothing but recovery (and it is a useful tool for that). 2) Anyone can achieve a sub-18 minute time. You are not genetically predisposed to being slow. It takes time, effort, and committment. If you ''can't,'' it's because you don't want to bad enough. I put this together with an individual running a 19:30 in mind (because that's who asked about it). The workouts should still be done as noted, however you will need to alter the distance (not intensity) to suit your abilities. There are 3 basic types of running that will help you: Speedwork, Lactate Threshold, and Long. SPEEDWORK Speedwork is just what it sounds like. These workouts consist of short(er) repeats of a fixed distance, or time. For 5k improvement, concentrate on the middle range of these distances/times. At one end of the spectrum is 400 meters. At the other, 1200 meters, or even 1 mile. Jog slowly/walk (PT studs don't walk) between sets to recover. Do a total of 3-4 miles of the repeats (do NOT count the jogging distance in this). Based on 4 miles, the workouts (each a seperate workout) would look like this: 400x16, w/ 200 m jogs 800x8, w/ 400 m jogs 1200x5, w/ 600 m jogs 1600x4, w/ 800 m jogs Your effort should be around 90-95%. If you go at a dead sprint, you won't last into the latter sets. Bring a watch and time the intervals. Another option is using a timer. Fixed times will take the place of fixed distances. You have an idea of how long it takes you to do a mile. So if you want to do 1/2 mile repeats, just figure out how long it takes to run that distance, and use that time as your base for the timed workout. Generally, take half of how long you are running hard for, and jog that between intervals. Something like this: 3/2 4/2 5/3 6/3 Again, 3-4 miles of actual speed distance LACTATE Speedwork's slower and longer cousin. It sucks in it's own special way. Distances from 4-9 miles at a hard pace. You aren't racing, or trying to set a PR everytime. The point of this is to increase your bodies ability to move lactate acid through muscle more efficiently. You should be farely broken off after these runs, but should feel that you are about to collapse into a shrub outside of the recruiting office (funny story). If you hate speedwork (and I do), you might like this. But you have to do both. Sorry. LONG You also have to do these. Again, sorry, but it comes with the territory. Long runs are 10-16 miles. But good news, they're slow(er). Take 2 minutes/mile, and add it on to your 5k time. Go at that pace. If you get a little motard in you, crank it up the last half, or the last few miles. This will improve your ability to use less energy when you run. That means that given a fixed distance at the same pace, you will be hating life a little less than the candidate/Lieutenant next to you. Those are your 3 main workouts a week. Make sure you are progressing, and not just running the same distances/pace each week (but as a note, only doing 8 mi LT runs is not necessarily a progression from 4 mi. The shorter run will be done at a faster pace, and is just as usefull as the longer run at a slightly slower pace). The last two days of running are light runs from 3-6 miles. If you are going 6 days a week, either do this too, or cross-train for an hour (I reccomend cross-training). Day 7 is a day of rest. Go figure. Fit these into your schedule however you want. Just make sure you are rested for the speed/LT workouts. They hurt enough on their own. I'd suggest the following spacing: Su- X-T M- Recovery T- Speed W- Recovery R- LT F- OFF S- Long |
Yeah, you look back and remember the funny stuff because your brain has blocked out all the other shit as a defense mechanism Theres sucking, and then theres sucking. Lots of people try (or succeed) to kill themselves every cycle.  Anyway my point is don't make it harder than it has to be. Its nice to be invisible in boot 
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Awesome advise guys. Really appreciate it. My main flaws are I'm not a small, compact guy. The front of my ankles feel like they're broken when I run 1.5+ miles, and reguardless of how far I run, I start sucking wind really bad at different intervols. I could run a mile and be breathing pretty heavily, but then there's other days where I run a mile, and I'm taking huge gasping breaths. I actually got my weight down to 199lbs about 2 years ago, but then I started the bodybuilding stuff, and got back up to 250lbs. When I was at 199lbs, my best 3 mile run time was 28 minutes. I was stoked! But, 50lbs is a shit-ton to carry, especially if that person's cardio has never been "that" good. |
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When I went to boot camp I could do 3 miles in 21:30 and 12 pull-ups. When I left boot camp I could run 3 miles in 19:00 and do 18 pull-ups. They PT the hell out of you there. You won't have a problem running at the end of boot camp. Working out now helps. It will help progress faster and farther once you get there. |
20 pull ups is 100 points and 100 crunches in 2 minutes is 100 points. At least it was a year ago in the USMC. |
What you need to do is lose weight. It's just extra pounds you're hauling when you run. I wouldn't focus on bodybuilding at all. Your DI's won't care how much you can bench, curl, squat, etc. Overall fitness is very important, but you only get tested in 3 categories. Being lighter will not only let you run faster, but it will allow you to do more pull-ups as well. If you're motivated, you can drop weight fast with diet and exercise. It's all about how much you want it. Never say you can't be a better runner, because you can. As my friend points out, no one is genetically predisposed to sucking at running. |
Make sure you don't have exercise induced Asthma. |
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The weight will come off pretty fast once you get there. One guy in my platoon lost 30 lbs in one week. If you dont get your run time down within the first month of bootcamp youll be dropped to PCP (Physically Challenged Platoon). It sucks for the guys in PCP, so dont let yourself get stuck there. If youve been in PCP for six months and still havent passed your run time theyll kick you out, but thats not going to happen. Make sure you can do your pullups, more guys get dropped for pullups than they do for run times. By the end of the first month you should be well under 25 min for a 3mile run. PS. Have Fun 
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The most important piece of equipment you should have is a good pair of properly fitted running shoes and/or orthotic inserts. You mentioned your ankles kill you after a run - a professional examination can determine if your strike is bad and give you some gear to counteract that. When I started PTing, I had serious problems with overpronation and subsequent shin pain that I tried to "run through", especially in formation runs and while wearing boots. I ended up with a pair of stress fractures for my effort. Basically, even if your DI is down your throat, if something feels WRONG then use your best judgement and don't let anyone convince you otherwise. |
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I was a Series Officer and Company Commander at MCRD, San Diego a few years ago...meaning I supervised DIs. As an Officer, I got there running a 20min, 3 mile. I left there running an 18:30 3 mile....or 290ish PFT. YOU WILL get in shape at boot camp. Someone already eluded to it. Lose weight before you get there. You should be running at least 3 miles per day...and maxing out at 5 miles per day. Of course you need to take 1-2 days off a week for recovery. The less you have to carry around, the better. I went from 190lbs to 175lbs and very lean (I'm 5'10"). That was just running/working out with the recruits Good luck and stay motivated. Major |
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Covert - for some reason I thought you were active duty? Must have been the kick ass Bruce B video. Caveat: I was Army, not a Marine. Most of the guys I knew when I was in who could run well had slim builds. It takes a lot more energy to move that large muscle mass around. That said, my first though on reading your posts is to get a physical from a civilian doctor. You're a young guy as I recall and shouldn't have a problem running (as long as you're not dragging two packs a day). The problems you mentioned indicate you may have a physical problem (smaller than normal lung capacity, etc.). When I was in, I a had a soldier or two with running issues. To this day, I'm convinced they had a physical abnormality since they looked normal in all respects. They could hump a ruck all day, but a fast run killed them. Anyway, I smoked before I went in the Army (and started again while in). I quit a few months before I shipped and started running to get myself ready. I still remember my girlfriend's friend seeing me walking one day. She busted me on it, but it didn't matter. I got myself to where I needed to be by Basic and took off from there. My advice is to set goals of where you need to be before you get to Boot and hit them. Someone with physical training advice will give you details (I have seen some good stuff posted around the net). But frankly, I don't think you need them. Ensure there are no physical problems, ensure your motivations are clear, and do it. |
| I don't know about now but it used to be under 18 min 3 miler was 100 pts. I used to do 16:30's. I've packed on about 50lbs. since then (got out close to 30 years ago) and doubt I could walk 3 without my dogs barking. I'm not sure if they do it anymore but you used to end it with a 5 miler, I think to qual you needed to finish in under 45. One summer my company was sent to Little Creek, VA. to train officer candidates with beach landings every Friday morning. That's it. Friday mornings. Would have been a breeze except we picked up a New Gunny who lived for pt. I mean every other day a 10 miler with heavy pt every 3 miles or so and then run another 3, stop, heavy pt. The in between days were pt warm-ups then just a 5 miler. Not to burst your bubble but you best get to running while you can. Even though you won't get shot, you'll wish you were because they will make that platoon run around you until you start running again and that's more running time for them. Used to be called a run-drop. You do not want that. Concept was no man left behind. Your platoon won't know that at the time though. They will be pissed. You will feel like a shit. But again, that was then, not sure if it's like that anymore. If nothing else, learn to run well. |
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The Corps holds the ability to run very highly, even over rifle marksmanship. Its not just the PFT, its the daily PT that you must be able to at least keep up. Falling out of a run, any run, is a sign of weakness that the NCO's and Officers will be looking for. When you get to the Fleet you may be running several times per week in Platoon, Company and Battalion PT depending on what type of unit you are in. Very muscular guys do get somewhat of a break, but you better be benching 400plus in front of your NCO's on a regular basis to keep everyone impressed with you, but if you fall out of too many runs you will still be punished and will never earn rank. |
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If you go to boot thinking that they will teach you how to run you are setting yourself up for lots of unneeded suffering. If you think you know what you are in for, I assure you that you do not! Do not convince yourself that you can overcome a lack of cardio fitness - it is far more important than strength in bootcamp. You need to be able to run before you ever even think about stepping into those foot prints! Semper Fi! |
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Make sure that you are able to pass the the IST when you get there. It'll be your D.I.'s job to make sure that you're a stud at graduation. I was 6'3" 240# when I got to MCRD. I left at about 193#. Really, my own mother and friends who met me at the aiport didn't recognize me.Obviously, the better shape you're in when you get there, the better off you'll be during training. Typically when the D.I.'s are thrashing their platoons, there're concentrating on the fat bodies and the fuck-ups/boneheads. Alot of recuits above the bottom 20% physically wouldn't push themselves as much through the sessions because the 3-4 D.I.'s training a platoon of 50-70 recruits could only focas on intensely "motivating" a dozen or so recruits at a time. In other words, they can only scream and intimidate the recruits in their line of sight. Push yourself even when you know that they are not looking at you. You only stand to benefit from this. Remember this, anybody who wants the GI bill or avoid getting a "real job" can enlist in peacetime. By enlising while we're at war shows that you understand what's at stake, and for that you have my everlasting admiration and gratitude. If you're near South Bend and you need somebody to run with, e-mail me. I'll help you anyway that I can. Semper Fi and good luck John |
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I recently (after 17 years in uniform) had a PT breakthrough. Its called a treadmill. I HATE treadmills, but being in Alaska, I had no choice. But a treadmill forces you to run at the perfect pace. From the time I was a butterbar till now (major) I ran a 13 mid PT test. I dropped a minute when the month before my last PT test I did nothing but treadmill running at progressively faster paces and doing intervals. Force yourself to run fast and you will teach your body how to do it. Fast turnover and kick your heels up. And, as everyone has mentioned, lose weight. I was actually heavier on my last PT test because I knew I was running fast enough that I didn't need to diet. Suprised the corps doesn't do push ups, though pull ups are a better judge of overall strength |
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The arches in my feet are collapsing, and that only adds to the pain my ankles and shins are experiencing. I had childhood asthma when I was 6 or 7, but it was gone in less than a year. Like I said before, 2 years ago I was running 3 miles in 28 minutes, but that was my best feat. After that, I got mono, and so I was quickly out of shape in 1 month. I'm sure as shit not going to tell them about the childhood asthma shit that didn't even last a year. I just know that when I drop the weight, I'll be able to run faster, harder, and further. |
Thanks man, I really appreciate it. 
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If you mention asthma at MEPS, you won't even ship to PI. Wouldn't even tell them about collapsing arches. Go to a shoe store and get fitted for some nice running shoes. |
I would love to, I really would. But, I have $16 to my name. All I have are some cheapo inserts I got at Wal-Mart.
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You know what you have to do... sell your grenades. Or try and sell something. Good running shoes = less pain = more running = better shape = ??? = profit. |
lol or I'll make more videos, and send'em to Break.com, and if they host'em, then I'll get $400 for every video posted lol. |