DS can't run...

[Anonymous]

...and wants to apply to the USNA summer program next year. He's a varsity athlete (swimming) and in great shape, just isn't a great runner. How can we get him there by next summer?

[Anonymous]

Bum

[Anonymous]

Anonymous wrote:...and wants to apply to the USNA summer program next year. He's a varsity athlete (swimming) and in great shape, just isn't a great runner. How can we get him there by next summer?

Why not have him reach out to the track or cross country coach at his school and ask for coaching? I could not imagine a coach saying no to a kid who is trying to improve skills for an opportunity to go to the Naval accademy.

[Anonymous]

He needs a 5:20 mile, but if he's in good shape that's doable. Work on running and see where he his and he just needs to know that when it's timed he needs to go flat out even if it means falling over right after he finishes.

[Anonymous]

He could consider running Cross Country in the fall that will get him there.

He should also try to link up with a local road runners club that does weekly track work for some interval training, or do this on his own. (200, 400, 800, 1200 repeats, etc)

He should also look into doing some more basic training with the goal of being able to do well("competitive") on the Navy PST test:

https://navyseals.com/nsw/physical-screening-tests/

Competitive scoring:
SWIM 500 YDS.Side stroke/breast stroke 10:30 min
REST 10 MIN.
PUSH-UPS (within 2 min) 79
Rest 2 minutes
SIT-UPS (within 2 min) 79
Rest 2 minutes
PULL-UPS (no time limit) 11
Rest 10 minutes 1.5 MILE RUN 10:20 min


The swim should be easy for him but the rest may need some work and he'll only get good at the run by running more.

If he's a decent swimmer with good over cardiovascular, his running issue is mental. If he can't summon the mental fortitude to become a proficient runner given that he swims at a higher level already, he probably isn't a good fit at the USNA so this is challenge is a good reality check for him.

[Anonymous]

https://www.healthyballer.com/

[Anonymous]

When you say can't run - do you mean he really can't or just can't meet the time trial requirement? If the latter is he running a 12 minute mile or a 6 minute mile? Or can't run a mile at all? The answer to that will determine what kind of help he needs.

Get a coach or even a PT to help figure out if he needs to adjust his stride somehow. Sometimes that causes real problems with stamina.

[Anonymous]

Anonymous wrote:He could consider running Cross Country in the fall that will get him there.

He should also try to link up with a local road runners club that does weekly track work for some interval training, or do this on his own. (200, 400, 800, 1200 repeats, etc)

He should also look into doing some more basic training with the goal of being able to do well("competitive") on the Navy PST test:

https://navyseals.com/nsw/physical-screening-tests/

Competitive scoring:
SWIM 500 YDS.Side stroke/breast stroke 10:30 min
REST 10 MIN.
PUSH-UPS (within 2 min) 79
Rest 2 minutes
SIT-UPS (within 2 min) 79
Rest 2 minutes
PULL-UPS (no time limit) 11
Rest 10 minutes 1.5 MILE RUN 10:20 min


The swim should be easy for him but the rest may need some work and he'll only get good at the run by running more.

If he's a decent swimmer with good over cardiovascular, his running issue is mental. If he can't summon the mental fortitude to become a proficient runner given that he swims at a higher level already, he probably isn't a good fit at the USNA so this is challenge is a good reality check for him.

I could do all this and I’m 50

[Anonymous]

Anonymous wrote:He could consider running Cross Country in the fall that will get him there.

He should also try to link up with a local road runners club that does weekly track work for some interval training, or do this on his own. (200, 400, 800, 1200 repeats, etc)

He should also look into doing some more basic training with the goal of being able to do well("competitive") on the Navy PST test:

https://navyseals.com/nsw/physical-screening-tests/

Competitive scoring:
SWIM 500 YDS.Side stroke/breast stroke 10:30 min
REST 10 MIN.
PUSH-UPS (within 2 min) 79
Rest 2 minutes
SIT-UPS (within 2 min) 79
Rest 2 minutes
PULL-UPS (no time limit) 11
Rest 10 minutes 1.5 MILE RUN 10:20 min


The swim should be easy for him but the rest may need some work and he'll only get good at the run by running more.

If he's a decent swimmer with good over cardiovascular, his running issue is mental. If he can't summon the mental fortitude to become a proficient runner given that he swims at a higher level already, he probably isn't a good fit at the USNA so this is challenge is a good reality check for him.

That's the seal test, the academy test isn't that bad.

https://www.usna.edu/Admissions/Candidate-Fitness-Assessment.php

[Anonymous]

Peloton app has a running program to get people prepared for marathons. It's free for the first 30 days.

[Anonymous]

Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

[Anonymous]

Anonymous wrote:Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

This is all wrong. HS XC is the way to get the running fitness. Sprinting is a different animal altogether.

- Track coach

[Anonymous]

Anonymous wrote:When you say can't run - do you mean he really can't or just can't meet the time trial requirement? If the latter is he running a 12 minute mile or a 6 minute mile? Or can't run a mile at all? The answer to that will determine what kind of help he needs.

Get a coach or even a PT to help figure out if he needs to adjust his stride somehow. Sometimes that causes real problems with stamina.

He's at a 7-something. But more than that, he just...looks bad? I can't judge, because I can't complete a mile, but it's painful to watch. Which sounds like it might be partly his stride?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat.

This is all wrong. HS XC is the way to get the running fitness. Sprinting is a different animal altogether.

- Track coach

XC paces are far slower than a 5:20 mile.

[Anonymous]

Anonymous wrote:

Anonymous wrote:When you say can't run - do you mean he really can't or just can't meet the time trial requirement? If the latter is he running a 12 minute mile or a 6 minute mile? Or can't run a mile at all? The answer to that will determine what kind of help he needs.

Get a coach or even a PT to help figure out if he needs to adjust his stride somehow. Sometimes that causes real problems with stamina.

He's at a 7-something. But more than that, he just...looks bad? I can't judge, because I can't complete a mile, but it's painful to watch. Which sounds like it might be partly his stride?

I think you should get a coach or personal trainer for the summer who is willing to work with him on his specific goals. If he can get in the 7s now, that's great. His stride could be slowing him down, and a coach could really work on that. You could argue both sides of whether XC would help or hurt. I vote for a coach.