I have one month to train a 225 lb former sprinter former Marine to run 14:59 for two miles - suggestions?

I'm no speed demon, but for a 225 pound guy of 'pure muscle,' 14:59 for two miles shouldn't be much of a hurdle.

Yeah, I suppose this could be a non-issue if he's already in shape to do it. But either way I'll probably give him a training plan for the next month anyway, just to be safe.

lots of elliptical machine+biking

Well, goal #1 is not do anything stupid so he can't run at all in a month.

Sounds like he's got muscle so he needs aerobic capacity that he likely has already in some form. Your jobs is to aplly what he's already got to running since there's not much time for "training" in the traditional sense.

Find out how far he can run now period, and find out how far he can run at 7:30 pace.

For the next couple of weeks have him do 30 minutes a day of run / walk. (Sorry Galloway haters, but even physical therapists do this.) He may have to start one minute run, one minute walk. What you don't want is for him to run 30 minutes and then not be able to repeat it the next day. If that means walking, so be it. Gradually increase the run portion. If he's hitting 30 minutes running then get him to something measured a couple times a week until the big day and practice running something like 7:15 pace and hopefully work up to two miles.

With a month to go you really only have about 20 days to work on fitness and from then on in it's incorporating that fitness into knowing the pace required.

He probably isn't far off. Just have him run/walk like written above, but only 3 maybe 4 times a week, every other day, 20 - 30 min total max. You don't want to injure him, which is easy to do for a guy like this. Keep the pace very slow & just work on pure aerobic. Piece of cake.

Consistency in running will be the key. Have him run everyday, at least a little(1.0-2.0 miles a day for the first week)-don't worry about the pace, the rest make up with plenty of cross training, just to get in more work. He may be 215 when you get done with him, but he'll be mean. You are basically going to get him ready to not be shocked at the effort he will attempt. I am working on my own 225lb project right now, a brother who used to run, but just let things get away after he stopped running. Of course he wants to run a 5k, so we'll see. Oh, and another concern, try to keep him on soft surfaces if at all possible. 225lbs can be hard on the old joints, especially when they start moving again in repetitive motion and pounding is involved. Good luck.

I would have him do some pool running on the days you plan for him to go hard. You dont want him to get injured yet at the same time develop his vo2 system. Have him do 50 min of pool running but break it down like this. 15 min easy w/u. then 5X3 min with 2 nin recovery. 10 min cooldown. On the other hard day I'd have him do 2X 1 mile on a soft surface. Have him do the miles around 7:20 pace and do a near full recovery. w/u a mile and cd a mile. The other days very easy running and if possible have some of those days be run in the pool. The key is to get in quality w/o getting hurt. Let us know how he makes out. Also, have him go to a running store where he can be fit for the correct kind of running shoe for his bio mechanics. All of this training advice is worthless if he's in the wrong shoes and ends up getting hurt. If he bought the shoes on his own with no help, he should assume they are the wrong ones for him and he should be professionally fitted.

Wow, pool running! I can't imagine a beginner runner doing that. I wouldn't even know how to advise him since I'm never done it. Thanks for all the advice so far. Just met up with him actually for some free wings. Maybe we need to cut back on those because he thinks he weighs closer to 230-235 rather than 225. This may be a project.

But at the same time, he says whenever he used to do the Marine Core PFT he would always do the 3 mile run in around 25 minutes, even if he had not been training. So 8:20 pace for 3 miles with no training...maybe we can get him down to 7:30's for 2 miles with training.

Also, I looked up the physical fitness requirements for the FBI. There is no 2 mile run. There is a 300 meter sprint and a 1.5 mile run. Nevertheless he assures me that because he is applying to the Hostage Rescue Team, the requirements are different. I looked that up...they appear to be the same for HRT as for the regular FBI, so who the hell knows.

One other tidbit - he told me he was planning to "bulk up" for Halloween, but now he doesn't know if that's such a good idea because of the running. I told him if he just cuts weight like a bodybuilder he could be shredded at 215 and would probably look bigger than he does now. He seemed to like that idea. What a character.

I'll update this thread later this week after the time trial.

Is he sure he's trying out for HRT? They're pretty much the premier domestic counter-terrorist unit in the US, kind of like the FBI's version of the Army's Delta (they often train together). This is important because he'll probably need to be able to do a lot more than a 14:59 two mile to get in. Usually top tier units like this have bare minimum requirements just to get into selection, but the actual selection process is generally a lot tougher than these minimum requirements suggest. Not entirely on topic, and I'd guess this guy knows the job he's trying out for, but I just thought I'd toss the info out there.

7 min mile for a 28 year old ? he can do it. i ran 3 mi in 18 min mi, 20 pullups, 100 situps, 250 at edson range, and got pfc out of boot camp, at 16 years old, and i smoked 2 packs of kools per day then. i did boot camp in the early 70's w the m-14, then 4 years active duty in the crotch, twice made e-3, e-4, lucky to escape w no bad time, was out before i was legally able to drink. i'd do the trial immediately with this *old guy*, you only have 1 month you say.

I've seen people in pretty sad shape cover 2 miles in 15'... mostly fat joggers trying to keep up with me as long as they can while I'm out for a recovery run...

I'm pretty sure he could do it no prob... heck, I could probably cartwheel 2 miles in 14:59...

Planning to 'bulk up for Halloween'?

How old is this guy?

If he is a former Marine, he should be able to do it RIGHT NOW. The maximum score on the Marines PFT test for the run portion is 100 points for an 18-minute, three mile run. If he is anything like the Marines I know, he busts his butt to score 100. Unless he really got out of shape, and it doesn't sound like it, he should get it done.

If it turns out he's on the border line, make sure he has some really lightweight racing shoes. Some energy gel might help, too.

Today?

Stretch

Walk ten minutes with him

Jog 30 minutes with him

walk ten minutes with him

repeat for 5 more days

Day 7 go to the track with him and run 3,218 meters

that's 8 laps plus 59 or 60 feet.

7:30 per mile pace, roughly 1:51 per lap.

The second week, six more days of easy 9 minute per mile jogs with him, back to the track on the 7th day.

The third week, six more days of easy 9 minute per mile jogs with him, back to the track on the 7th day.

The fourth week, five more days of easy 9 minute per mile jogs with him.

Two days before his official track test, rest and relax.

One day before walk ten minutes with him

Jog 30 minutes with him

walk ten minutes with him

He will know the difference between a 1:45 400m lap and a 1:51 400m lap and not go out too fast and do too much too soon and will finish in under 15 minutes.

a 125 lb not-so-former babe at the end of the run?

Today?

Stretch

Walk ten minutes with him

Jog 30 minutes with him

walk ten minutes with him

repeat for 5 more days

Day 7 go to the track with him and run 3,218 meters

that's 8 laps plus 59 or 60 feet.

7:30 per mile pace, roughly 1:51 per lap.

The second week, six more days of easy 9 minute per mile jogs with him, back to the track on the 7th day.

The third week, six more days of easy 9 minute per mile jogs with him, back to the track on the 7th day.

The fourth week, five more days of easy 9 minute per mile jogs with him.

Two days before his official track test, rest and relax.

One day before walk ten minutes with him

Jog 30 minutes with him

walk ten minutes with him

He will know the difference between a 1:45 400m lap and a 1:51 400m lap and not go out too fast and do too much too soon and will finish in under 15 minutes.

is that how you d-coaches do it. man, i gotta try that. i've been running 1 mi, 2 mi, 3 mi. per day down 11th in eugene. when my legs tense up i eat hamburger, and take a day off. i don't time myself because i'd faint it's so embarassing but it's like 8 min/mi. i'm lying, it's really 9 ;-( i have dreams that mary decker will be driving to work one morning, slow down, and laugh at me. better of she runs me over ;-). i'm trying to drop from 188 down to 170, 55 yo today. i was 137 at 19 yo so says my dd-214.

wait, you have the guy doing 15 minutes for two miles at the end of the first week. what is all the extra 'training' for?