Increase PFT run time?

Question

I am going to USMC OCS in 36 days. The first PFT I did I got a 270/300. I did 20/20 pull ups, 100/100 crunches, but I could only do the 3 mile run in 23 min. I'd like to get the run down to about 20-21 at least. Since I earned the opportunity to attend OCS much earlier than I had expected, it greatly changed the amount of time I had to train for the run. Any suggestions on how to decrease my run time in the best way possible? Thanks!

Answer 1

First of all, I have the utmost respect for and support those who go into the United States Armed Forces. WIth that said, I have been running for 8 years now and know that you are doing most of what I recommend. But here is what I recommend for decreasing your time and helping produce a leaner but stronger and ore fit body:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!