Tactical Fitness: How to Become Comfortable Running Three Miles for the PFT

Hey, Stew,

My name is Ian. I'm enlisting in the USMC, and I'm trying to get ready for the three-mile PFT run. I've run it before in 22:00, but I can't consistently. How can I get it so that I'm more comfortable running three miles? I'm not worried about speed yet, just having my body comfortable with the three-mile run.

Ian,

Running is all about progressing logically and not just jumping into long-distance running where you may have left off years ago. Many first-time runners do too much, too soon, too fast, run a 10-miler and wonder why they get injured. So take your current running miles per week and add 10%-15% to the distance or total time you are spending each week. 

This is a typical progression, but you have to listen to your body. Stretch well, learn how to use a foam roller, self-massage and rest when needed. Build up your 1.5- to two-mile runs, and soon that will grow into a fast three-mile timed run.

See related articles on recovering from running and running faster:

• Recovery: How to Use a Foam Roller (Shins, ITB, Legs, Hips)
• Running faster: PFT Running Workout Article

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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