How can a beginner run 3 miles (for marine corps)?

Question

i'm 27 and never run in my life... i'm joining the military (marine corps) and need to be able to run 3 miles.

I consider myself being reasonably fit as I exercise regularly.

I have tried to jog but I have to stop then walk and then I can start but then I stop and walk again... how am I going to be able to do this? I don't want to be a superstar runner I would just like to be able to jog at a constant pace. where do I start?

Answer 1

This is the easiest way to ease into running:

Start off slowly.  Try to jog at an easy pace for a certain amount of time... try 5 minutes.  Then, walk for 20-30 seconds.  Then, try to jog for another 5 minutes.  Then, walk again for 20-30 seconds.  Keep doing this for 30-40 minutes and you'll have done 3 miles.

Rest a couple of days.  Then do it again but try to jog for 6 minutes and walk for 20-30 seconds.  Repeat.

Rest a couple of days.  You will need less rest between runs as your body becomes used to running.  You will also need less walking breaks as your body becomes used to running and is able to handle the stress more easily.

Eventually, you will be able to jog 3 miles like it's nothing.  Keep in mind: pace isn't very important in the beginning.

Answer 2

Hi, I've been trying the 'Couch to 5K', from Cool Running, running program,

which will design you to run 3 miles in about 9 weeks.

You should try it; it's really working for me so far!

I think you'll like if very much because it is a walk/run program, considering you already do that; couch to 5K will slowly progress that to running.

Good luck in the military!

Answer 3

Maybe you should try running as slow as possible for 3 miles, and if your able to do that, pick up the pace next time. Another thing to try would be to run at your normal pace for less miles, as far as you can, and gradually increase your mileage. You should also try some hill sprints, sprinting up a hill, and walk down and catch your breath. They get you really good leg muscles. Also, ab workouts will make you a stronger runner, so try some of those. Hope this helps.

Answer 4

Well u've started in a right way-jogging.

Getting tired happens to every1 in the beginning, but u have to continue to make ur body and mind get used to the jogging...

It needs some time to get used to it (about a month-tops) and then u'll be able to raise ur speed slowly day by day...

This way u'll get prepared to run like a pro...

Just remember to take it slow...

Hey i rhymed, XD

Anyways hope I helped...

Good luck with everything... =)

Answer 5

get up in the morning and run, then again in the evening. You at least want to run once a day everyday and then your body will get acclimated to running. Running a little in the morning will help your evening run. Give yourself 2 good weeks of running everyday and run for a minimum of 30 minutes at a time. Start out as easy as you need to be able to run 30 minutes at a time. It will get easier and eventually you will break out and feel good. The first 2 weeks will be terrible, but you got to fight through it. You are going to hurt, but you have to fight through it. especially the next day when you are too sore to run, RUN.  Find someone to run with 3 times a week.

Answer 6

3 miles is 5K, I recommend following www.coolruning.com couch potato to 5K training program.  If you are fit from other areas you should be able to run 5K easily after you follow along.  Most Learn To Run programs start of with modes run/walk times.  Where you walk for an amount of time and run for an amount of time.  Slowly decreasing the walk times as you increase the running times.

Good luck

Harry