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Integrating 2 Mile Runs into Primal Workouts

Answered on August 19, 2014
Created November 11, 2011 at 7:13 AM

Hello Paleohackers. Sorry for the long question. First I need to give some background on me:

I am currently deployed to Afghanistan with the Army. Prior to deployment I was at my heaviest weight ever, 6'4, 294 and probably a little less than 30% BF. Since deploying in May I've lost 40 pounds, mostly due to watching my diet closely and reducing inflammation, eliminating sugar and starch intake, and increasing quality sleep time. I now weigh 255 and have about 20% BF. Mark Sisson and the Primal Blueprint got me going and Paleohacks.com has kept me going.

My diet is pretty zoned in. I eat two meals a day, lunch and dinner. They mainly consist of cucumbers, carrots, meat (tuna, chicken, or red meat), and large amounts of Olive Oil. I supplement this with large quantities of fish oil, coconut oil, and sesamin oil extract as its hard to find good fats in the chow hall. I also supplement with Zinc, Magnesium, Potassium, Vitamin D (4000 ius), and a multivitamin.

My workout is where I'm having some issues.

I've been doing a cross between the Primal Blueprint's lift heavy things routine, and workouts in Mark Lauren's "You Are Your Own Gym". I generally do full body bodyweight routines 3 times a week, walk every night for 30 mins to and hour, and do sprints once a week. This has been working well for me. My energy levels are through the roof and I'm losing weight.

So what is the problem?

I have an Army Physical Training test in February where I have to run two miles in 17:42. Last I checked I ran one mile in 8:45 and I was dead tired after that. That will not cut it and I'm not about to fail this test. Right now my plan is run for longer distances maybe twice a week, gradually increasing the distance while keeping a fast pace.

Maybe something like this: Sun: Sprints Mon: Rest, Walk Tue: Bodyweight Workout, Walk Wed: Longer Run Thu: Bodyweight Workout, Walk Fri: Longer Run Sat: Bodyweight Workout, Walk

My concern is that I will wear my body out and overtrain and/or not being able to increase the speed fast enough.

Any advice or hacks on how to integrate fast two mile runs into my fairly primal routine? Thank you very much.

Fd627132a760e414f2afbf378c8afd9b

(260)

on December 13, 2011
at 03:29 PM

*Update* I've been using your training methodology for the past month now and its working great. I'm up to 2:00/2:00 and have knocked 3+ minutes off my 2 mile time. I also figured out that I was running 2.5 miles and not two miles, which definitely will improve my team. Thanks again for your help on this.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on November 12, 2011
at 09:31 PM

Glad I could help. That's great that you were able to do the distance. It should get a little easier every time. Also, dont get down if you have a bad run as well, sometimes there are other factors like being tired, sore etc. Anyway, good luck.

Fd627132a760e414f2afbf378c8afd9b

(260)

on November 12, 2011
at 03:51 PM

Peter, after trying this yesterday, I find myself really looking forward to my next run. I did 1 minute fast, 3 minutes jogging. It took me 23 minutes for the 2 miles, which is slow, but I think this is a strategy that will work. I'm going to do 1:15, 2:45 on Monday. Thank you very much again.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on November 11, 2011
at 08:38 PM

It worked well for me. I got to the point where my fast intervals were about 17-20kph and my recovery was 12kph. I could do this for about 40-45 minutes pretty easy. It only took about 5 months.

3cc6c371d2482e98d1f4e69329399493

(274)

on November 11, 2011
at 06:24 PM

This is the basic couch-5k training technique that I did and managed to pull off a respectable showing.

Fd627132a760e414f2afbf378c8afd9b

(260)

on November 11, 2011
at 09:26 AM

I'll send you an email Daniel. Appreciate the help.

Fd627132a760e414f2afbf378c8afd9b

(260)

on November 11, 2011
at 09:26 AM

Thanks Peter. I'll give that a try and let you know how it works out. That sounds like it should be effective.

25b139cc1954456d9ea469e40f984cd3

on November 11, 2011
at 07:28 AM

If you want to pass the test, you will want to run longer than 1 mile. Email me at Kirsner72@aol.com if you would like me to coach you through this. It's very doable.

Fd627132a760e414f2afbf378c8afd9b

(260)

on November 11, 2011
at 07:22 AM

There are push ups and sit ups as well, but those will be very easy for me this time around. I feel as though I'm in good shape, but I hate life if I run longer than a mile.

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2 Answers

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5
6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on November 11, 2011
at 07:29 AM

You should be fine. Your only talking about <20 minutes running, 2-3 time per week. It works out to be 11km per hour for 3ks (Sorry, I'm Australian, dont know mile conversion). That is not overtraining territory.

My advise, from when I used to be a pretty keen runner, is to run in intervals. I got better at running pretty quick this way. So run at about 14-15kph for as long as you can comfortably, probably about 1 minute at the start, then recover for as long as you need at a really slow pace, around 9km, the slowest that you can jog. Recovery will take about 3-4 minutes, then do the same again. You should be able to run the distance (2 miles) doing this, as most of the pace is really slow. Next time, make sure that your higher intervals go for longer, like 1 minute 15 seconds. Keep building every time. You will get fit pretty quick, and soon 2 mile will seem like nothing.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on November 12, 2011
at 09:31 PM

Glad I could help. That's great that you were able to do the distance. It should get a little easier every time. Also, dont get down if you have a bad run as well, sometimes there are other factors like being tired, sore etc. Anyway, good luck.

3cc6c371d2482e98d1f4e69329399493

(274)

on November 11, 2011
at 06:24 PM

This is the basic couch-5k training technique that I did and managed to pull off a respectable showing.

Fd627132a760e414f2afbf378c8afd9b

(260)

on November 11, 2011
at 09:26 AM

Thanks Peter. I'll give that a try and let you know how it works out. That sounds like it should be effective.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on November 11, 2011
at 08:38 PM

It worked well for me. I got to the point where my fast intervals were about 17-20kph and my recovery was 12kph. I could do this for about 40-45 minutes pretty easy. It only took about 5 months.

Fd627132a760e414f2afbf378c8afd9b

(260)

on November 12, 2011
at 03:51 PM

Peter, after trying this yesterday, I find myself really looking forward to my next run. I did 1 minute fast, 3 minutes jogging. It took me 23 minutes for the 2 miles, which is slow, but I think this is a strategy that will work. I'm going to do 1:15, 2:45 on Monday. Thank you very much again.

Fd627132a760e414f2afbf378c8afd9b

(260)

on December 13, 2011
at 03:29 PM

*Update* I've been using your training methodology for the past month now and its working great. I'm up to 2:00/2:00 and have knocked 3+ minutes off my 2 mile time. I also figured out that I was running 2.5 miles and not two miles, which definitely will improve my team. Thanks again for your help on this.

1
25b139cc1954456d9ea469e40f984cd3

on November 11, 2011
at 07:19 AM

You have roughly 3 months. Is the 2 mile run the only component of the test you are worried about?

25b139cc1954456d9ea469e40f984cd3

on November 11, 2011
at 07:28 AM

If you want to pass the test, you will want to run longer than 1 mile. Email me at Kirsner72@aol.com if you would like me to coach you through this. It's very doable.

Fd627132a760e414f2afbf378c8afd9b

(260)

on November 11, 2011
at 07:22 AM

There are push ups and sit ups as well, but those will be very easy for me this time around. I feel as though I'm in good shape, but I hate life if I run longer than a mile.

Fd627132a760e414f2afbf378c8afd9b

(260)

on November 11, 2011
at 09:26 AM

I'll send you an email Daniel. Appreciate the help.

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