What tips do you have for improving my 5 mile time?

2019-08-07T21:09:51-04:00

Im scheduling to attend a SFRE Drill coming up in a matter of weeks. My 12 miler is down to a 2:40, and my Average PT score is around 285 with my runs around the 13:50-14:00 marks. I’m not a great runner. I’ve been doing interval (60-120s) and long runs (6-8miles), but my dang 5 mile run just isn’t improving. I’m running around a 40:15 (fresh! Not exhausted like I assume I will be at SFAS). Any tips from you running studs about how to improve my run time. I don’t wanna say I reached a plateau.

Response by WO1 Private RallyPoint Member made Aug 7 at 2019 10:51 PM

2019-08-07T22:51:43-04:00

SSG Diaz,

I’m also an average runner. In preparation for running a 5 mile for a selection, I found that increasing your weekly mileage helps significantly. It’s good that you’re also incorporating sprint drills to increase your Vo2 max.

Last recommendation is to YouTube professional running coaches for tips and tricks to improving your run. There are plenty of videos that provides tons of info! Hope that helps, good luck!

- SSG Willis, T

Response by SFC Private RallyPoint Member made Aug 8 at 2019 3:11 AM

2019-08-08T03:11:44-04:00

There's no need for you to be able to run a 5 mile in under 40 minutes for SFAS, that's a Ranger School standard. It's more important that you have a good forever pace that you can maintain in the sand. Your runs will be unknown time and distance in selection. If you train for a 5 miler, you're going to end up running 5 miles and finding out that you have 2 to 4 left to go after that.
The same for your 12 miler time. You may be on a 6 mile, or a 15 mile ruck. Your 12 miler time is a Ranger School standard, not an SFAS standard. Having a 2:40 12 mile time with a 35 pound ruck means literally nothing when you're doing a 20-30 miler with 60+ pounds or so on the trek.

Response by CPT Private RallyPoint Member made Aug 8 at 2019 2:55 PM

2019-08-08T14:55:37-04:00

As with most things, I think the military lags behind the civilian sector when it comes to distance running training. I would recommend finding a 10k training plan from a reputable civilian source such as Runner's World, a professional runner, or a professional running coach.

Response by SFC Cynthia Eyer made Aug 8 at 2019 4:01 PM

2019-08-08T16:01:49-04:00

To run 13:33 average speed for 12-mile distance is pretty damn good. How old are you?

Response by SCPO William Akin made Aug 8 at 2019 4:34 PM

2019-08-08T16:34:18-04:00

Q. "What tips do you have for improving my 5 mile time?"
A. Get stationed on something larger than an MSO (Ocean going Minesweep)
:-)

Response by SPC Nancy Greene made Aug 8 at 2019 8:20 PM

2019-08-08T20:20:36-04:00

I ‘m not ‘running stud’ ; however have you thought about cross-training in the pool. Swimming, even water running can strengthen your muscles with little amount of injury. Also swimming can improve your breathing and increase your endurance. Best of Luck!

Response by LCDR Joshua Gillespie made Aug 9 at 2019 8:59 AM

2019-08-09T08:59:49-04:00

I'm 40, going on 41, and routinely (2-3X/week) run three miles (road/varied incline) in 27-29 minutes, and five miles in about 45 minutes (1x/week). I've obviously never done SFAS...but sounds to me like you're in excellent shape. Every person I've known in special operations has intimated that the key is resolve...seems to me that they're looking more for the person who keeps going when by all rights, they shouldn't...as opposed to the person who has trained to meet a specified distance/time requirement. Godspeed, and good luck!

Response by SFC(P) Jonathan P. made Aug 15 at 2019 12:18 AM

2019-08-15T00:18:09-04:00

Depends where you go for the SFRE, I don’t think the 5 Miller is times it’s more to see you stay with the group and finish it. I could be wrong, however, I am in the process of going the SFRE my self. Who knows I might see you their.