8:30 min/mile pace is slow for anything under 5 miles. For Navy BUD/s, they recommend you be able to run at least 4 miles in 28 minutes (7 minutes/mile pace), and to ace the U.S. Marine Corps Physical Fitness Test, you must be able to run 3 miles in 18 minutes or less (i.e. 6 min/mile pace). To ace the Army PFT, run 2 miles in 13 minutes (6.5 min/mile pace). Try to get to those speeds (like he says in the program, for 5 miles, try to get to 7:30 min/mile pace or lower). Army Rangers must run 5 miles in 40 minutes, with full gear on I believe, so that is 8 min/mile with full gear on.
It's funny you posted this cuz I just started a routine very similar to it; basically, every Monday, Wednesday, and Friday, you do 64 pullups, 200-300 pushups, 200-300 situps (full situps, not crunches), and 200-300 4-count flutter kicks. On Tuesdays and Thursdays, I do pistols (single-leg squats). I alternate it some though (some weeks, Mon/Wed/Fri I do the legs and Tues/Thurs I do the upper-body stuff).
I also do (if time permits and my muscles aren't totally jello by then lol) hanging leg raises, dips, walk on my hands, bridging, and stretching too, and some weight training for calves, lower back, etc...
There is lots of swimming and running involved too, running in the form of about 3-5 miles 5 times a week. And swimming like 75 yards or something I think.
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"NOTE - never piss off a guy who can clean in excess of 350lbs as the upward pulling motion transfers very nicely to the atomic wedgie" - lifter |