Fitness Question for improving

#1
Hello all,I am currently in the stages of joining the RN. Ive completed the RT test and other interviews and my security clearance just came back(finally). All i have left is the medical and physical (going for warfare specialist). The question I have is about fitness. I am currently going to the gym 4 days a week just focasing on cardio. Treadmill runs, cross trainer and such. My current 2.4 k time is only 12:40 at the moment. I am not the most fit person in the world but I am trying hard to get fit (lost 4 kilos in a month) and I would be absolutly gutted in getting to the last hurdle and faling on something like a fitness test which is something I have complete control over passing. Any tips and advice would be greatly appreciated in improving my stamina and taking 2 minutes of my 2.4 time. sorry for the long real :pCheers xx
 

janner

MIA
Book Reviewer
#2
Tip 1. Don't say RT Test (think about it), it upsets some of the swots on here.

Use the search facility at the top right of the page.

Run faster.
 
#3
Hello :) alot of people say the fitness test is easy, but i hear ya- uni was unkind to my fitness and i had to get my arse into gear & train hard to get a good time too.

I mix up cardio in the gym with weights, running outside, swimming and netball. For me i mix up my runs too, once a week i do a 'long' run at a comfortable pace, this started as a combo of walking/running to start with, but after decreasing the walk time and increasing the run time i can run steadily for 40 mins or so comfortably, i do this outdoors as its boring in the gym. 2nd run is fartlek i think it is called, i do this outdoors and use lamposts and stuff as markers and sprint to one, then recover with a jog and then repeat. I do one 1.5 mile run a week increasing the speed and to act as a test, and then 3 miles at a fastish pace. This has knocked minutes off of my poor starting time, but it has taken time and i built up steadily to avoid injury. Swimming and stuff that is not as much of a strain on the legs is good as well.

Someone will no doubt be able to give more pro advice, but that has worked for me along with an overhaul of my diet and keeping hydrated at all times. There is also an 8 week guide you will find useful, i cant link on my phone but if you search at the top there are alot of threads on it and one will have a link in i am sure :)

Good luck!

Also we are looking for more members for our netball team and thats good for fitness, may need to get you a wig though.
 
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#6
I improved my time by running faster, as janner has said :p Joking aside, there are plenty of threads about the 2.4km run, lots of advice on there for you mate, best of luck! :thumbup:

Posted from the Navy Net mobile app (Android / iOS)
 
#8
"but i hear ya- uni was unkind to my fitness" No you were unkind to your fitness, or did "uni" consist of you being locked in cell for the whole time? :grin:



"Someone will no doubt be able to give more pro advice"
Now, who do we know who could be a RM PTI if he wanted to but just doesn't want want to anymore? No it's gone, you know when you get a name in the back of your head, but can't pull it out? :grin:


To the OP have a chat with the staff at the Gym you go to, and with luck they will advise/put together a program for you.
 
#9
Now, who do we know who could be a RM PTI if he wanted to but just doesn't want want to anymore? No it's gone, you know when you get a name in the back of your head, but can't pull it out? .
Haha this is true it was i who was unkind to my fitness. I played sports throughout and went to the gym but didn't train properly i guess, so because i didn't become fat i assumed i would be fit still, but no- alcohol and dominos isn't good for your cardio apparently- who knew :(

Oh yeah umm what was his name? If maybe he posted more about his time applying for the marines or how to be a fitness guru maybe we would remember :D
 

Prowler

Lantern Swinger
#10
Run outdoors, run up and down hills, run on different surfaces and in different weather. It's what I plan on doing.

Only way that you can really improve is by trying harder.
 

tiddlyoggy

War Hero
Book Reviewer
#13
Firemonkey, that's nonsense. When the field gun crews hired professional coaches they were stunned that the crews were running long distances all the time to train a short sprint and binned the long runs almost entirely. As has already been suggested he needs to vary his training to develop speed and endurance. The body debelops a certain amount of immunity to the same training over and over.
 
#14
Ohhh I forgot to mention circuits. I started building a base level of fitness to begin with before I started going to the class as it's ferocious, but they do the job. You'll be walking like John Wayne the next day mind when you first start so be prepared for some awkward questions.
 

Prowler

Lantern Swinger
#16
If you want to get used to doing circuits, best thing I can recommend is acquiring Insanity. It may destroy you mentally but it gets you used to circuit training as well as getting you into shape.
 

Blackrat

War Hero
Moderator
Book Reviewer
#17
If you want to get used to doing circuits, best thing I can recommend is acquiring Insanity. It may destroy you mentally but it gets you used to circuit training as well as getting you into shape.
Mate of mine went down the Insanity route.

He now thinks he's Napoleon and spends his days flinging turds at schoolchildren.
 

FireMonkey

Lantern Swinger
#18
I'm going off personal experience, I managed take 3 minutes off my 5k by doing overdistance training. Same with my 1500m swim time and 40k bike time.

It makes sense to train at a longer distance than what is needed. I know this link refers to triathlon and thus energy levels between during transitions but it can also be applied to the PJFT. if you can run 5k at a good time with ease 2.4k will not even fatigue you.

UK First Online Triathlon Coaching

I agree sprints are important, and I do them once a week either 12x 400m or 6x 800m. different training techniques for different people i suppose.
 

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