After you first spend 4-6 weeks increase your operating potential with the 400-meter set that increases speed with each workout, it’s time to take your coaching to the subsequent degree by operating 800 meters. This distance is among the most hated within the aggressive runner’s world, and that sentiment flows all the way down to anybody getting ready for navy health checks.
Mastering the 800 meters at your purpose tempo or sooner may be the distinction between simply passing or maxing the timed run on your navy health check. Take a look at this exercise mixture of warm-ups, distances, occasions and relaxation intervals to take your timed run efforts to new heights.
Squat Pyramid 1-10 with 100-Meter Run Heat-Up
This basic warm-up is a good way to prepare for the operating and repetitions of leg workouts. Right here is how this part appears to be like:
- 1 squat, jog 100 meters (do not dash) and blend in just a few dynamic stretches for 10-20 meters every set.
- 2 squats, jog 100 meters and proceed dynamic stretches.
- 3 squats, jog 100 meters. Preserve going till you get to set 10.
This totals 55 squats, 1,000 meters of jogging and dynamic stretches. If you happen to really feel heat after 5-6 units, it’s superb to maneuver on to the remainder of the exercise, particularly if you happen to really feel 55 squats goes to have an effect on your run occasions in the course of the subsequent set.
What you do for the meat of this exercise depends upon your present operating talents. You can begin with solely 4 units and construct as much as eight units over time.
The exercise beneath sits in the course of that spectrum and requires six 800-meter runs. In case you are lower than operating three miles in a single exercise, drop all the way down to 3-4 units and logically progress as much as the subsequent ranges via extra repetitions.
6x 800-Meter Intervals
The purpose of this exercise is to start out at an eight-minute mile tempo after which run every 800-meter set 20 seconds sooner than that earlier set. You possibly can choose to start out at a nine-minute mile tempo if you happen to discover a sub-eight-minute mile tempo too troublesome.
- Run 800 meters: 4 minutes
- Run 800 meters: 3:40
- Run 800 meters: 3:20
- Run 800 meters: 3:00
- Run 800 meters: 2:40
- Run 800 meters: 2:20 or as quick as you possibly can.
Once you fail to maintain up with the will increase in pace, cease attempting to extend and drop again to your purpose mile tempo for the remaining units. As an example, in case you are attempting to run a six-minute mile tempo for timed runs, however fail to hit the two:40 time, make your last set a notch slower to your purpose tempo of a six-minute mile or three-minute half-mile.
Relaxation Every Set
If you happen to discover the primary few units simple, solely stroll 100 meters. As you begin to push your pace, you could choose a 200-meter stroll between units earlier than beginning the subsequent sooner set.
When you’ve got something left within the tank, attempt to spend the remaining units doing shorter, sooner runs of 200 meters. There isn’t any set time, however there is no such thing as a have to dash at 100%. Make this sooner than your purpose tempo and push to get 30-40 seconds. Add squats and lunges to every set as your “relaxation.”
Repeat 5 occasions.
- Run: 200 meters quick
- Squats: 20
- Lunges: 10 per leg
Non-obligatory Grand Finale
Relying in your deliberate future coaching and your talents, consider topping off the running leg day with a ruck or a swim with fins. In case you are getting ready for swimming checks or future diving coaching, combine in some swimming.
If you will be extra land-based and load-bearing, placed on a backpack and ruck for 30-40 minutes. This may be finished in a separate exercise after you’ve got recovered from the above exercise.
You possibly can scale this exercise (squat warmup and 800-meter runs) to suit your talents and see enhancements in a matter of some weeks. The way you construction this exercise to cut back or ramp up the miles and pace will rely in your present talents and navy health targets. Benefit from the exercises and the journey as you put together for a way forward for difficult navy coaching.
Stew Smith is a former Navy SEAL and health creator licensed as a Energy and Conditioning Specialist (CSCS) with the Nationwide Energy and Conditioning Affiliation. Go to his Fitness eBook store if you happen to’re trying to begin a exercise program to create a wholesome life-style. Ship your health inquiries to firstname.lastname@example.org.
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