thank you so much for making these videos sir,i’m a freshman getting ready for OCS in 2 years ,semper fi‼️
@ocsprep435
3 жыл бұрын
Goodluck candidate, hope they help!
@mosesking3001
3 жыл бұрын
OCS in 2 years thanks
@gigiromelus4662
3 жыл бұрын
@@mosesking3001 i’ll see you there lol💪🏾‼️
@wenzelilustre9128
2 жыл бұрын
Broke my foot while at ocs. My run time is awful right now. Currently using this post recovery to get back to my race pace and I'm already seeing results.
@ocsprep435
2 жыл бұрын
That’s great keep up the good work!
@NeedForSleep1000
2 жыл бұрын
How long should the long run and tempo run be distance wise? I have my long run at 5 miles. Also for sprints, should I be sprinting 1 lap and then walking the next?
@ocsprep435
2 жыл бұрын
The first question is all dependent on your running style. For OCS the PFT is only 3 miles so I would say anywhere between 4-7 miles for the long run will be sufficient training distance for you. Again looking to slow your pace to about 1-1 1/2 minutes of your "race" pace. For tempo runs I would say distance can be less than 3 miles axing for 1-2 miles. You can do variations to this too where you hit a sprint for 30 seconds every 3-5 minutes. Tempo runs are aimed at getting you heart rate up and your speed up to force your body to achieve something faster but for a short duration because it obviously cannot achieve the faster speeds in your "race" so you are teaching it to be uncomfortable and push through some pain. Sprints can be done a multitude of ways. For example you can do (1) Lap (400m) on the track and then walk a lap, however you will be getting too much rest in my opinion. I usually do the rule of thumb 30 seconds for rest between 400s but if I am extra burned out then I will adjust to a minute rest. You can also monitor your heart rate and aim for it to return to 100-110 beats before starting your next sprint. Bottom line if you are trying to do the full lap for recovery than it needs to be active recovery (i.e. jogging). Also for 400 or 800m sprints you should have a bottom time and fast time. Its not just go out and run as fast as you can if you want to achieve anything from your training. You have to do a little math. Example = if I want to run my 3 mile at 18 minutes then I divide the 18 by 3 to get 6 minutes per mile. I than can divide the 6 by 2 which is 3 minutes for my 800 and 6 by 4 to get 90 seconds for my 400. Now I know if I do 800m sprints that my goal time is 3 minutes per 800m but i can say that within the range of 3:15 and 2:45 is acceptable to achieve what I want out of my workout. I suggest you take whatever your fastest time for the 3 mile is and divide it out like that and then slowly over time decrease the speeds each week so you can get faster.
@SantaLee2.0
3 жыл бұрын
How many times a week should I be doing these workouts?
@ocsprep435
3 жыл бұрын
Once per day 5 times a week is a typical week of training.
@thomashampston6961
3 жыл бұрын
Kinda a nit pick here but 1-2 min slower than 6:40 pace would be 7:40-8:40, not 7:40 to 9:40. Very helpful video though
@ocsprep435
2 жыл бұрын
You are right, must have been an oversight on my part.
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