I am 19 yrs old, female, and 135 lbs. I can run 1 mile in about 9 minutes. I'm not sure if I can run over 1.5 miles straight. I am interested in doing a Leadership Boot-camp through the Marines, but to even be able to apply, you need to pass a fitness test. This test includes:
3 mile run in 27 minutes
Flexed arm hang for 70 seconds
100 crunches in 2 minutes
I'm not sure if it is even possible for me to reach these standards by November 12, but I have to try. Does anybody out there have a workout/diet regime that would help me accomplish these?
Thank you for any help given!
Please Help! Marine Fitness Test in 3 Weeks.
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rachelclaire
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fitoverforty
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Re: Please Help! Marine Fitness Test in 3 Weeks.
Hello Rachel. I think it is great that you want to do a boot-camp training, but with only 3 weeks to increase your running distance to 3 miles is hard enough, but to try to reach that distance keeping the same pace you have for your 1 mile run (9 minute mile) is going to be next to impossible. I'm not trying to "rain on your parade"or anything, I just think you are asking for an injury if you try to increase your distance that quickly - and trying to keep your 9 minute mile pace. You are young, and sometimes youth and sheer guts & determination can help you get through something like that, but you might pay for it later with injuries. 
Having said that...if you are really determined to go through with it...then I would suggest doing intervals (fast/slow sprints) 2 to 3 times during the week, then one day in each week, run as long as you can (don't worry too much about your pace....just try to get some miles under you). On the intervals, if you have access to a track then run the "straights" at a fast pace (faster than a 9 minute mile), then on the curves you slow to a jog or walk, then repeat on the straights - fast, etc. Try to do 2 complete laps. This will help increase your endurance and speed, then the longer run will help you increase your overall distance. Please pay close attention to your body, if you feel pain in your shins, knees, hips, etc. then stop. Increasing distance too quickly is nearly a sure bet to get shin splints (ouch!) and possible knee stresses. So be very careful, remember to stretch properly and thoroughly after each workout - this is VERY important in the prevention of injury.
You didn't mention if you are able at this time to do the other required exercises. How are those going for you? Also, is there another boot camp later on that you could do, so you would have more time to prepare for the fitness test? That would be your best option.
As far as your diet goes...I'm no expert there, but stick to healthy carbs, lean meats, a blend of carbs/protein meals. Replenish your body after a workout with a protein shake, or some fruit and a bit of protein (cottage cheese, yogurt, maybe a PB sandwich on whole wheat). Drink tons of water, make sure you are adequately hydrated before a workout.
Good luck! If you decide to go for it, take care of yourself and post updates on your progress!
Having said that...if you are really determined to go through with it...then I would suggest doing intervals (fast/slow sprints) 2 to 3 times during the week, then one day in each week, run as long as you can (don't worry too much about your pace....just try to get some miles under you). On the intervals, if you have access to a track then run the "straights" at a fast pace (faster than a 9 minute mile), then on the curves you slow to a jog or walk, then repeat on the straights - fast, etc. Try to do 2 complete laps. This will help increase your endurance and speed, then the longer run will help you increase your overall distance. Please pay close attention to your body, if you feel pain in your shins, knees, hips, etc. then stop. Increasing distance too quickly is nearly a sure bet to get shin splints (ouch!) and possible knee stresses. So be very careful, remember to stretch properly and thoroughly after each workout - this is VERY important in the prevention of injury.
You didn't mention if you are able at this time to do the other required exercises. How are those going for you? Also, is there another boot camp later on that you could do, so you would have more time to prepare for the fitness test? That would be your best option.
As far as your diet goes...I'm no expert there, but stick to healthy carbs, lean meats, a blend of carbs/protein meals. Replenish your body after a workout with a protein shake, or some fruit and a bit of protein (cottage cheese, yogurt, maybe a PB sandwich on whole wheat). Drink tons of water, make sure you are adequately hydrated before a workout.
Good luck! If you decide to go for it, take care of yourself and post updates on your progress!