A simple running guide to prepare for Air Force Special Warfare training: CCT, PJ, and SOWT

A simple running guide for Air Force special warfare training

When I look back on how I prepared for the combat control pipeline, I did a lot of things right, but I did a few things wrong.  

In the following article, I'm going to discuss a simple, yet effective plan for preparing your body for the running demands of the pipeline.  If you follow this guide, your legs will be prepared for any type of military training.

I discuss swimming, calisthenics, and rucking in other articles. Getting physically prepared will build confidence, and it will help with the most important aspect of the training-- getting mentally prepared.

There's a lot of information out there, for sure.  There's tons of good plans available.  I've read a lot of information myself as well as experiencing the pipeline firsthand, and I hope to sort through it to help give anyone a simple way to prepare.  This comes from my experience in the pipeline, as well as preparing for distance races.  

It's up to you to take this information, incorporate the techniques described below, and come up with a schedule to accomplish the workouts.  Like anything else, this ain't easy, but when you join the military, you'll be glad you showed up prepared.  There's enough to focus on besides worrying if you're physically prepared.

Running Injuries

No doubt about it, running related injuries, and running in general, makes a lot of trainees drop from the program.  The pipeline and other military special ops training requires A LOT of running; running for the PT tests, with weight on your back, and running to the chow hall, this activity is nothing to ignore.  But, it's not complicated or difficult to prepare your legs for the demands of running.

Without proper preparation, running related injuries can at the very minimum set you back, and could result in being eliminated from the pipeline. Shin splints. stress fractures,  and ITB issues ( known as I Tried BUD/s in SEAL  training)  can put training to a sudden halt.  As someone who experienced all these before the pipeline, these injuries make it impossible to continue-- especially stress fractures, which are actual fractures in the shin bone.

To make things simple, getting a solid base of 30 miles per week of running is necessary.  If running 30 miles a week sounds like a lot, it really isn't.  It's nothing more than 6 miles, 5 days a week.  

If 6 miles sounds like a lot, it really isn't because you'll be doing the runs at a slow pace.  

If you've never even ran that much before, you can build to 30 miles per week without injuries at a comfortable pace.

If you run too far, too fast like I did preparing for the pipeline, then you'll more than likely get a running related injury.

You can check out another one of my articles on running here.  

A few things before you get started becoming an actual runner.

Shoes are important!  Yes, you could run barefoot, with sandals, or in combat boots, but if you have a worn out pair of shoes, you're asking for trouble.Shoes typically last about 400 miles, so keep track( some running apps track shoe miles for you) but they could wear out faster if you have a certain running gait, for example.  Also, make sure you're shoe fits your foot.  Some shoes are made for wider feet, narrow feet, flat feet, etc.  A good running shoe store can fit your foot for the correct shoe.  Don't cheap out!

Now, for for the fun part.  

Be honest

Carefully access where you currently are.   Have you been consistently running 10 miles per week?  Have you ran here and there and need to start lower.  Once you know where you're at, you can begin building your running base.  If you start too high, you risk injury.  

If you've never been on a running plan, you should start around 8 miles per week. 

You can always start lower.

On the third week of your plan, take it off if you have not been on a solid running plan.  If you are unsure, take it off anyway.  It won't hurt anything.

This doesn't mean take the week off from any activity. You can replace running with biking, swimming, jump rope, boxing, or some other form of cardiovascular activity.  Typically, the third week of a running plan is where overuse injuries rear their ugly head.  Be patient and work hard for 20 to 30 minutes of activity doing something else on the days you normally run during the third week.  

If you've been consistently running a certain mileage per week, you can begin with that mileage and skip taking the third week off.  

How to build your running plan

A key point to remember is to run at least 5 days a week.  For example you could run Mon/Tues/Thurs/Fri/Sat, but it really doesn't matter which days you choose.  Whatever works for your schedule can be done.  Running 5 days a week ensures that you won't be running too far, and keeps your mileage where it needs to be for this type of training.  6 miles is far enough to ensure you're ready for the pipeline, and it won't eat away valuable time for other workout you need to do.

Running is a high impact activity, so having a couple of days off every week is also important.  5 days a week works really well for getting in the running you need to prepare your legs for training.

Slowly build your running base every week

Although it won't be that difficult, it will take time to get your mileage up to 30 miles per week.  

In order to build up properly, increase your mileage no more than 10 percent each week.  

For example, if you start at 10 miles per week, do 11 the next week.  Every 4th week, drop the mileage back down to your baseline mileage level.  After that, increase your mileage as planned from your previous peak week.

It really is simple.  Here is an example below:  Notice if it was ( .5)  I rounded up, but you can/ and should be exact if you feel it is necessary. Example if it was 1.5 miles, I rounded to a 2 mile increase.

                                                                Week 1- 10 miles

                                                                Week 2- 11 miles

                                                                Week 3- 12 miles

                                                                Week 4- 10 miles

                                                                Week 5- 13 miles

                                                                Week 6-  14 miles

                                                                Week 7- 15 miles

                                                                Week 8- 13 miles

                                                                Week 9- 17 miles

                                                                Week 10- 19 miles

                                                                Week 11- 21 miles 

                                                                Week 12- 17 miles

                                                                Week 13-23 miles

                                                                Week 14- 25 miles

                                                                Week 15- 27 miles 

                                                                Week 16- 23 miles

                                                                Week 17- 30 miles

                                                                Continue 30 mpw add speed!

Using this plan, you could safely build to 60 miles per week, but there really isn't a functional need for going much farther than 30 to 35 miles per week when preparing for Air Force special warfare.  

As you can see it takes time, so if you are not consistently running, start now!

  A few tips

If you are running 10 miles or less per week, you can split the runs into 3 days.  If you are running 11 to 14 miles per week, you can run 4 days per week.  You want to run anywhere from 3 to 6 miles per day, so this should work.  You can even use 2 miles as a distance when you are running minimal mileage.  

*Remember, if you are just beginning a running plan ( you've run very little in the recent months) take the 3rd week off.  Also 6 miles per week ( 2 miles, 3 days a week) to start off.

          Run Slow      

Your runs need to be at a slow pace.  When I say slow, it means you could hold a conversation with a running partner.  I've had a hard time with this because I like to run fast and push myself, but when you're building a running base, it's important to run slow.  This will help your legs and body adjust to the increased mileage and recover properly.    

 Don't worry about running too slow.  When you build a large running base, you get better at running.  Once you achieve your base goal, you can incorporate speed work.  

The larger your running base, the faster you'll be able to run 1.5 or 3 miles. even without any speed work.

Marathon runners ( professionals) run around 100 miles per week to prepare for a 26.2 mile race.  Elite 5k runners typically run 50 to 60 miles per week for a 3.2 mile race.  Not only will a solid running base prepare your legs for training, you will become faster, and an overall better runner by consistently running slow.

Proper running cadence

A good running cadence in 180 steps per minute.  That may sound like a lot of steps, but when you try it, you can feel how it reduces impact on your legs especially if your cadence is around 140 to 150 steps per minute. The key is to make more steps so you don't over extend muscles or land too hard on your feet.  If you want to run faster, increase your stride.  To run slower, reduce it.  Try your best to remain 180 steps per minute. Just take a minute on a timer and count how many steps you take in a minute while you're running.  Once you get the feel of it, you won't have to check it anymore.

This cadence really does help.  I discovered this recently, and it changed the way I felt after really long runs.  It really helps keep your feet landing properly, and reduces stress on your joints.

Incorporating speed work

Building a solid running base will definitely improve your running times, especially if you haven't ran much in the past.  In beginner running plans, you usually build a solid running base before you begin to work on speed.  

Marathon training for beginners only focuses on long runs at a very slow pace.  Only advanced training plans,for experienced runners, incorporates speed work while building for a marathon.  The risk of injury increases when you try to do both.

Once you achieve your goal of mileage per week, you can begin doing speed work 2 days per week.  This is simple too.

Fartleks

There are many ways to train to get faster.  The most simple way is to do fartleks, which is Swedish for " speed training".  

Fartleks can be done anywhere you run, and you don't need a measured track to start using this type of speed work. It's one of the best ways to increase endurance and speed. You can use it on a 6 mile run once you achieve 30 miles per week. 

 The session starts with a 10 minute warm up ( like you'd normally run).  After 10 minutes, run at you 1.5 mile run pace ( PAST test distance)  for 1 to 3 minutes.  You should strive to push yourself as fast as you can without slowing down.  Run like you are trying for your best 1.5 mile time.

After that, run a resting pace for 1 minute.  Don't stop running!

You can repeat this 4 to 8 times.  At the end, do a 10 minute cool down.

In the beginning, don't be afraid to take breaks until you get used to this intense training.  This workout sounds easy, but it's difficult.

Interval training

Interval training is a classic way of increasing your speed, but you need a measured track, or you can use a running app to track the distance.  A simple way to do this is to run 800 meters ( .50 mile, or two times around a standard track at a slow pace.  

The next step is to run 400 meters ( .25 mile, or 1 time around a standard track) at around 80-85% level.  You should feel winded after the 400 meters.

Repeat the 400 meters with one recovery lap followed by another sprint.  If you are a beginner, you can start with 4 400 meter sprints and 4 400 meter recovery laps.  This is a great way to increase your speed.  As long as you've built up to 30 miles per week, don't worry about hitting 6 miles on this day.  The benefits of speed training will help your legs stay in shape.

Using the techniques in this article will prepare you for the running demands of the pipeline and make you a more confident runner.  Get a good pair of running shoes and start your running plans today.  If you have any comments or questions, you can leave them in the comment section below.

Also, I'm doing articles on each physical aspect of pipeline training.  I plan on doing an entire article soon tying it all together, so be sure to subscribe to this blog.

Kevin