Are you seeking more running tips on how to prepare for your Navy races properly? If so, welcome to RunDreamAchieve. I am excited you have made it here. My hope is that this post will provide some useful strategies to help take your training and racing to the next level. I served over 20 years on active duty in the US Army. So, do understand the complexities of working a full-time job while trying to run fast. I also served with the US Army World Class Athlete Program from 2007-2010. It was a very tough unit to get accepted to and even more tough to stay in.
That being said, I was fortunate to have worked with some of the world's top runners while there. I ended up running 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. My aim with the running courses and training plans here is to help speed up improvement for runners of all ability levels. The overall goal is to improve the athlete's lactate tolerance. Pace sustainment is the biggest challenges for Marines and Sailors preparing for Navy races. So, we have to train at higher intensities in order to slow down less. More importantly, to sustain goal race pace more effectively.
Navy 10 Miler
The Navy 10 miler is held on Naval Air Station JRB Fort Worth in Fort Worth, Texas. The race is held usually in the second week of November each year. Navy races like the Navy 10 miler are very competitive much like the Army 10 miler held each year in October in Washington DC. You will definitely need to be under 58 minutes in order to win the Navy 10 miler. The athlete seeking to win the Army 10 miler has best in at least 49 minute shape in order to win.
The best I ever finished at the Army 10 miler was 12th overall in 51:53 in 2004. I was also a part of the 2010 Army 10 miler international championship team. I finished as the team's 4th man with a time of 51:59. So, to say that was a competitive team is an understatement. So, how you get faster and sustain race pace longer in your upcoming Navy races? Focus first on a 4-week aerobic mileage build up. You don't want to rush your fitness.
Remember, it takes between 21 days to 4 weeks for the body to adapt to any stress load being placed on it. So, a longer build up is better than a short training block. Also, you lessen your likelihood of getting an injury by building a strong foundation of mileage first. My recommendation is to train for a minimum of 16 and preferably 20 to 24 weeks in order to get the best results.
CHECK OUT OUR RUNNING COURSESNavy Nautical 10 Miler 2022
The Navy nautical 10 miler is another one of the top Navy races you can compete in. The race is held each year in June in Millington, Tennessee. The 10 mile distance is more of an aerobic event versus an anaerobic event like your 1.5 mile run on the Navy physical readiness test. That being said, you need to develop your speed regardless what distance you are aiming for. I recently created a new resource called the Army combat fitness 2 mile running course. You will need to run close to or below 60 minutes to win this Navy race.
I built it to assist not only Soldiers, but members of our other Armed Forces as well. The course contains 9 modules with 58 video lesson. I share with you the top strategies and tactics the world's top runners and coaches taught me. Again, my goal is to get more military members to set new personal bests. Navy races like the Navy nautical 10 miler will challenge you both physically as well as mentally.
So, you have to train in a new, strategic way. The world's top runners are running between 35 to 40 percent of their weekly mileage at their anaerobic threshold or faster. We are running between 85 to 89 percent of our maximum heart rate at this intensity. What percentage of your weekly mileage have you been practicing running below your goal race pace?
Run Longer and Faster
Sure, anyone can run easy for a few miles or kilometers. That being said, it is an art form to run fast. So, we have to train in such a way to teach the body to clear lactic acid faster than it is building up. Easy running will build your endurance. Fast, anaerobic training will help you to run more efficiently at sub-maximal and maximum efforts. I highly recommend investing in a heart rate monitor. I use the Garmin 245 regular. It helps to ensure that I am not running too aggressively on days I should be relaxing.
Also, not running too easy when a harder, anaerobic workout is scheduled. For example, a tempo run. I don't believe running long and slow every single weekend is going to help when it comes to racing. Again, you have to stress the energy systems of the body adequately. Also, jog on recovery days so that you don't get diminished returns on your time investment.
So, do a longer, varied paced long run one weekend followed the next by an easy, relaxed long run. In addition, work to extend the duration you are spending on your feet. The long run was the hardest workout that I was doing prior to breaking the 2:20 marathon barrier.
LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSEMarine Corps Marathon
The most popular of all of the many Navy races is the Marine Corps Marathon usually held in late October of each year. You will experience a wide variety of weather conditions in this marathon. It can be hot one year and the next cooler. So, be prepared to handle what comes your way. Again, if you train proper, work smarter and focus on using leverage you will come out on top. Also, make sure you are training over hills. I advise my athletes to do at least 1, vo2 max workout per week.
We are running between 95 to 105% of our maximum heart rate at this effort. So, it is extremely fast and challenging pace. The end goal with workouts like this is to recruit more fast twitch muscle fibers. The more of these we can recruit the more economical (efficient) we are going to race. Examples of vo2 max workouts are hill repetitions, speed intervals and tempo runs.
Jog On Recovery Days
Remember, the benefits of your hard training come from within the rest period. So, be patient during your build up. Again, it takes about 4 weeks to properly adapt to any stressors being placed on the body. There are far too many runners who get too excited in the early stages of their races. The result is they go into oxygen debt and are forced to slow down.
So, to get the best possible results focus on a longer build up with higher emphasis on paces below goal race pace. I have created running courses as well as training plans here to set you up for success. It is much easier to know what workouts you need to do daily. In addition, it takes the guesswork out of your preparation.
Closing Thoughts
I'd love to keep in touch with you and hear how you racing and training is going. Make sure to subscribe to the RunDreamAchieve YouTube channel. I regularly make new content there to help runners such as yourself make massive gains in your over fitness. You may be training for the PRT. If so, definitely take a look at the new combat fitness 2 mile running course available here at RunDreamAchieve.
I cover literally every tactic and methodology I was taught by 3 of the world's best distance running coaches. I am certain that if you follow what I teach in that course you are going to drop significant time off your personal bests. How much time are devoting to mental training?
The best runners combine both mental as well as physical training to produce superior results. So, start spending 10 minutes daily visualizing yourself succeeding and getting across the finish under your goal time. It has to happen in the mind before it is ever going to happen in real life. I credit mental training to dropping my marathon PR from 2:43:36 to 2:19:35. Also, my 5K from 15:19 to 14:18.
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