Trying to get in shape for AROTC. Tips for running and pushups?

Take it slow and easy, increase your without gradually.

Run every day.

When you run, train at higher altitude (if possible), and on grade. Do three long distance runs (3-5 miles) a week, with two days of sprints/gym workout. Try running short distances with a light pack or weights.

Sounds to me like you've been regularly strength training...but not doing as much cardio. Try mixing up your sets with a heavybag routine...you'll keep/refine upper body, but increase endurance too.

First, I applaud your decision to join the military and I wish you well toward that effort.

As for the run, this is what I recommend:

1. The treadmill can be your friend. Set it to a 1% grade, and the set it to the speed you know you’re capable of. 6 MPH is a 10 min mile so I’ll let you do the math. From there start kicking the pace up .1 or so weekly until you reach your goal. But the rule you MUST follow each time you raise it during any run is you cannot decrease the speed. Also, subsequent runs have to start from your last best avg speed. During a run you can increase as you go (no decreasing once you do it), and then check the average speed at the end for the next run’s starting point. Build on it.

2. Intervals are the next thing I recommend. Here you need to find a 1/4 mile track or course and build a plan to run that 1/4 at or near the pace you want. After you run that 1/4, stop for 30 seconds rest, then do it again. Initially you should do this 4 times for a couple of weeks before you add two more 1/4s (6 1/4s). After the third one, take a min rest before the next three. After another 2 weeks (or more if you need it, but don’t go over a month), add two more 1/4s with the min rest in the middle. At this point you are running 2 miles worth in 1/4 mile intervals. Once you have this down at the desired pace, start decreasing the 30 sec rest to 20 sec and the min rest to 30 sec.

So mix these up, making sure you’re doing 3 days on the treadmill and 2 days on the 1/4 mile track. Then add an easy slow 20 min jog. Distance does not matter here, only that you go through a jogging motion. On the 7th day of the week, take a break and carb up (pasta is good here).

In the gym you can build strength, but bear in mind that weight is not what you’re going for, its the number of reps (i.e. build on the endurance).

That’s my advise and I’ve built runners using this technique with my fellow Airmen in the past. It’s not about winning races but rather to reach your goal. It can also give you a path to attempting to max the PFT too.

I hope this helps and I would love to see you follow up with any results. Good luck with your goal to become an officer, learn to be a good leader, and to take care of the future Soldiers under your command. Remember, you need to set the example, and this can start with being physically strong. You might not be faster than all or even most of them. But you had better be able to demonstrate you can hold your own. If you’re going Year to year worried about being able to pass the minimums of the PFT, you need to step it up.

Good luck and have fun with it!