My best 4 mile run is 29:32. Just Curious!

Just adding my current 2 mile time.. 16:40 x 2 ... 33: 20 ... unacceptable.

That is a fine time, just keep working on it. Good luck!

Never timed myself in a 4 miler, but just had my PT test at work. Ran the 1.5 mile in 9:59.

28:00 Even is the time I ran last week. I've been working towards 10 miles at a 7min pace. Got a ways to go....

Doubling your 2 mile time will not give you an accurate 4 mile time. Fatigue is a curve, getting steeper as you go. Here is an average NCAA Division II trained college runner's times for a 5 mile race.
1 Mile 4:45
2 Mile 5:00
3 Mile 5:08
4 Mile 5:17
5 Mile 5:20
That averages out to 5:06 a mile but you can see that the first couple of miles are much faster, the third mile is right about on average and the last two miles are significantly slower. That's just the way fatigue works.
The above times are not mine, just typical of what my College Team Mates ran.

Incase some of you guys think this is fast, it's not. 5:06 pace for 5 miles is pretty average for a Division II runner.

I was a little worse than average but here are my times from College just to put it in perspective:
1 Mile 4:38
2 Mile 10:02
3 Mile 15:32
3.1 Mile 16:04 Track/15:30 Road
4 Mile Unknown
5 Mile 26:04
6.2 Mile 33:25 Track/32:30 Road

When I went to Selection, a lot of guys thought they were fast, running just under 7 minutes per mile for the eval. I was the fastest guy in the 4, 5, 6 mile evals in both of my classes. When I graduated, I went on Leave and had to run with the Girls Cross Country Team at my old College because I was too slow for the guys. And some of the girls still beat me and I was still running sub 6 minutes per mile.

Speed is relative. Have fun comparing yourselves to each other or to what I have posted. There are tons of people a lot faster than any of us. Then again, they don't have to pass CCOC or Indoc either. All that matters is PASSING every event of the eval. Running 4 minute miles won't do you any good if you fail push ups. Doing 35 pull ups, likewise does you no good if you fail the Water Confidence Eval. Worry more about passing each event than being great at any one event. I never had any problems with PT at Selection (I was always just 5 push ups ahead of the number each eval but everything else was easy) but WaterCon was tough. I was even set back because of failing a WaterCon event twice in a row. All the running and cals couldn't help me with that.

GuardMC you say those times aren't fast.. but, dang! I don't know who's splits those are but that is one fast cat.

I haven't run track so I can't say if those paces are good, but comparing it to my swimming knowledge, like the 1650 for example I paced it a bit differently. I don't want to compare apples/oranges but the two sports really do have a lot in common.

First 100 is always going to be fast, you always go out feeling smooth so you really can't count it. However, you really like to see a steady pace.

For instance one of my competive mile splits were something like the first 100 was a 1:00, fell back a bit the first 500 and kept 1:07's. Second 500 went down to 1:09's and finally the last 500 picked it up a bit and took back my 1:07's.

I guess it really matters how you run/swim the event. I do agree fatigue is a big factor, especialy that last 200 (swimming) and even when I do my runs. Of course who knows how he was coached or taught to pace his races but that's just my 2 cents.

But like you said it's all about being able to do everything, it wont matter if some dude can swim or not if he can't move his legs, what's the use?

30:19 so far but i'm working at it! got a ways to go.

Today was my first 4 mile attempt. 33:07

Did my first one today. Knocked it out in 28:34

Ran a 28:38 tonight....what's a good time to shoot for?

35:40

Indoc 4 mile is less than 28:00 so i would shoot for below that. Personally i felt the 5 mile run was the most difficult with a time limit of 35:00.

I ran a 5K in HS in 16:55 but I am having a hard time getting back into that good of running shape. I can pull off 3.5 miles in 23:30 with fins (on my back) and camelback but I dont know about 4 yet. I assume it would only be about 3 minutes more...

Well, I've hit my mark of 10 miles in 70 minutes. Current goal is 10 miles in an hour, but am currently training for the Athens Marathon *pray to be back from deployment by then* so I probably won't get a chance to do a time trial on myself at that speed before the end of November.

I did hit 4 miles in 25:11 about 2 weeks ago during a threshold run. It was after about a mile of warming up...

Did 4 miles today in 27:51 minutes. Very pleased with myself.

did mine in 32 min. Ouch!!

My best 4 mile ever was 21:37. I'd be lucky to hit 28 mins anymore. Just a tad bit faster than sloth now days!

What's the farthest anyone here has pushed themselves at one time in terms of running miles? Currently I am sitting at 100 miles.

GuardMC is right, it is futile to compare each other if you can't pass the rest but it is still fun to see what everyone is doing and aspire to reach that new level.

When I was a young buck my best 4 mile was 20:18. Now 12 years later I run it under 23:00.

Ran the other night 4 mile 28:46.

20:18? hahahaha. And you joined the military?

First time today did it in 28:48...a little disappointed was hoping to do it in under 28 mins. But just makes me want to train that much harder now, and I got until May 26th for BMT so I got enough time to work on it. Good Luck to everyone else training as well.

TJC,

I don't know WTF you're laughing at...I know a number of guys that run around 20/21 for 4 miles...and when they're pushing it, close to 19...and easily do 17/18 for the PT test (3-miles)...they want to serve their country, not run some track meet and be awarded a "medal"...so laugh all you want.

If one thinks that just because one may be a gifted athlete/runner/swimmer/etc. he/she would not join the military but persue strictly athletic pursuits, that is absolutely the wrong attitude...and ignores the very reason many serve...it's about courage, honor and love of country, not athletic prowess...best to keep that in mind before laughing at anything.

Those are amazing times. I am focusing heavily on a six mile @ 7 minute pace, and finding it to be elusive.

Amen TE,

This is exactly what fuels me. Being a piece of sh_t and not being good at anything, but pushing myself to attain the goals and standards that are set in front of me. To take my lack of talent, no good, non-super high school star body and transform it, seeing results, and keeping up with guys who are studs, pushes me to never give up. Serving my country in the hardest way possible, with constant physical and mental challenge is what I desire, and no other job in the civilian world attracts me. To step into the unknowing and having the heart and guts to try, to prove myself is what I strive for.

Good words.

21:15 is my best right now, only training hard will bring that donw. Joey thats a respectale time man dont get discouraged your doing good just keep up the good work and dont over train. TJC your way off, 20:18 first of all is an awsome time but you wont get far outside the AF with that time anyway, you need to be well below 19 min.

I'm mind-boggled by a four mile time at that speed. It is frankly beyond me. Running it in 28 would make me feel studly.

I think i'm going to try this tomorrow i'll post my time after completion i'm going to guestimate around 27-29 we will see..

Graduation 6-mile evaluation run times for class 74-09 at the PJ indoc (OL-J) back on 27 November 1973.

Time allowed 50 minutes.

Boyd 45min-50 sec; Canavan 43min-29 sec; Cassidy 40 min-40 sec; Crouch 38 min-59 sec; Cute 45 min-50 sec; Kasprzak 45 min-45 sec.

Followed by 4000 meter no fin, no mask and no snorkel swim. Max time allowed 110 minutes.

Boyd 92min-58 sec; Canavan 82 min-46 sec, Cassidy 94 min-17 sec; Crouch 97 min-38 sec; Cute 105 min-12 sec; Kazprzak 94 min-39 sec.

Followed by pool harrassment and buddy breathing.

Cals done were Chinups, situps, pushups, flutter kicks, eight count body builders and Hello Darlings.

I figure since we are boasting I'd boast of what I and the rest of my class could do in our younger days.

I ran 5 miles today before I saw this. I'm on a training regimen and today was a LSD day. I think I took the term "slow" in the LSD a little too literally I did it in 37:30. But I think for us mortals a 7 minute mile pace for 4-6 miles or beyond is respectable. I will run a 4 miler this weekend for time and post here. Good luck to all.

I wouldn't sweat it Monoman, as Guard MC stated earlier, (paraphrasing) if you meet the requirements...you meet the requirements. You want to aim to be the fastest, strongest guy you can be (and there are a lot of them on here, as evidenced by some of those run times); however, the goal is to perform a job.

There's really no place for boasting. If the guy next to you can run 4mi in 17 minutes, he probably isn't out PTing the the 200lb guy standing next to him. Surely, as soon as I hit submit someone will post that they can bench 400lbs, squat 500lbs. run 4mi in 16:30 and that Michael Phelps isn't that great of a swimmer. Healthy competition and discovering the next level in all disciplines, should that be your goal, is a good thing.

With respect to the "LSD" runs, many programs suggest they be run up to 90sec per mile slower than your Lactate threshold runs. I find that I, for a long time, have run my fast runs too slow and my slow runs too fast. You might find that if you slow it down a bit, on the slow days, you'll find that you can run a heck of a lot farther on long days and faster on short ones.

Gents,
As navetintel says, there really is no place for boasting and I stand by my earlier assertion that passing is passing. Everyone should strive to do their best, otherwise why would you even be drawn to PJ, CCT or SOWT?
Having said that, guys tend to get a false perception of what "fast" is. Here is my perspective. I was an average NCAA Division II Distance Runner in College but the fastest guy in 3 mile and up on both of my Selection Teams. In college, I ran the 10K at a 5:24 mile pace on the track and 5:15 on the road, both of which were considered very average. My 5K time was a very average 16:04/5:10 pace on the track and a 5:05 on the road. The good guys were running 10Ks at sub 5:00 pace and 5Ks at under 4:45 per mile.
BUT in Selection School I was the fastest guy running right at a 6:00 pace. A lot of the guys at Selection School thought they were fast running just under a 7:00 pace for 6 miles but some of the GIRLS on my college Cross Country Team averaged that pace on their LSDs. When I went home on leave after graduating Selection School I ran interval Workouts with the Girl's CC Team because I was too SLOW to run with the guys. Kind of puts it in perspective...

LOL. Thats great, I appreciate the input from you both. I know for myself I don't ever expect to compete with even that girls cross country team, I am sure they are a fine bunch of women. I think the important thing would be for a new pipeliner to stay focused on being in all around good shape and staying postive so they can keep improving on their own times and numbers.

I would like to say, Yukon, thats humbling to read your post. It puts a straight, all out 4 miler to shame. Props

The times posted for Class 74-09 are not the true comparison stick. As GuardMC made clear it’s more important to meet standards than to boast how much the minimums are exceeded.

I’ve been looking for a copy of a 1993 mission video for sometime. It’s the best documented verification for why functional fitness standards exist that I have ever encountered.

The mission was done by the Patrick team. The objective was to provide emergency medical aid and transport of an injured sailor.

Sailor was in stokes and in process of being hoisted to HH-60. Something went wrong resulting from combination of wave action, hover, and hoist control.

The patient on stokes goes over board between deck and railing. Stokes with patient hits water and is being dragged about 20-feet behind a 5-10- knot moving merchant ship.

Although stokes has floatation device the speed of movement is causing it to go under water. Video shows PJ does not hesitate, jumps overboard (about twenty feet to water) about one second, maybe less after the litter and patient.

Video show minutes of PJ moving legs and fins like crazy doing best to keep stokes and patient above water. Results one very tired PJ, but patient and stokes saved.

The moral of the story is the fitness standards exist only as a measurement of determining objectively to a go/no go standard of having what is needed to be there participating in the accomplishing of a mission.

Now if any operators know where that video is, I need a copy. Known copies in 1993 were at the Patrick Team, HQ ACC, HQ AETC, PJ School, and perhaps HQ PACAF.

4.5 mile in 32:11 up and down hills out around our flight line here.

isnt the indoc 4 mile run suppose to be done in 32:00minutes??

according to what i looked up on this site the 4 mile is 28 min, the 4.5 is 32 min

ok yes im sorry iv been doing the 4.5mile run on the 32 min scale and i overlooked the half mile less ok i was a little nervous i wasnt on track but thatnks for clearing that up

Set my own personal record today, at a 33:47. i felt good about it, and hope it starts dropping again.

Best 4 miles was at indoc, 26:32...haven't ran that fast since!

Never ran 4 miles before, but my best 3 mile run was in 21:06

You should try it sometime, you may want to write this down, but it's one additional mile than what you are now running. Good luck!

Ran 4 miles in 20:40 during a 10K race back in the day. Haven't been that fast since the 90's and don't care to be. I was 152 lbs and had nothing but endurance going for me. I don't think running in PT shorts and running shoes is a very good indicator of your ability to move with a purpose carrying your body armor, ruck sack, ammo, and weapon. Last time it mattered (and it was a while ago) I was up to the task of a 10K traverse through three valleys with an elevation change of 3,000ft thrown in while keeping up with a SEAL team carrying about 10-20lbs less equipment than I was. That is something I'm proud of and I know that a lot of current Operators are able to do and improve upon. That is a goal I think we should be striving for; practical endurance/performance, not all out speed.

I do, sometimes focus on my speed when I am running long distances- I guess because I want to get my run in under a certain amount of time. I feel like if my time is above 21 minutes or so in a 3-mile run, then I feel like I am not putting forth enough effort. And Guard MC, I am doing your PJ/CCT Pipeline Train Up... and it's helping me out a lot. I appreciate you taking the time to put some exercises together to help each individual who is training for PJ/CCT Pipeline. Recently I just hurt my knee while playing a baseball game, and can't do any running at all due to the fact that everytime I try to run, or put pressure on it, I get this really sharp pain. Now, I know this is kind of a rhetorical question, but I would like somebody's opinion on this please! Should I lay off the running for a week or two to let my knee recover, or should I suck it up, and push through the pain to help prepare me for my PAST test that I am taking in a week. I don't want to get out of shape whatsoever just because I am not able to do my running. I want to ace the PAST test, and I know I can.

I'd postpone the past. Describe your injury and it's mechanism more on here. Seriously, contact your recruiter and put off your PAST due to "unforeseen circumstances" and take at least a week off. Pushing through soreness or lactic build up is one thing, but the only time you should push through anything like what you are describing is when your life or team depends on it. None of which you have to worry about right now. Take it from someone who "pushed through" and now can't join. Good luck dude.

Ok! It's kind of going away. The injury happened last week, but I know my knee is still not fully healed. Should I rest it up another week, or start back running again in a couple of days? I don't want to screw myself over and not be able to get into Pararescue Training, because I want to become a Pararescueman so bad. And I don't want to screw myself up in the long run either. Also, I would like to know. Do most people who tryout for Pararescue get kicked out by quiting on there own, or failing to meet the PT Evals? I'm not saying I can't meet the PT Evals cause I can, and I will, but I'm just curious of how one gets washed out of Pararescue Training.

The majority of people that don't make it are SIE (self initiated elimination), they quit. We started with 87 guys, 60+ were straight out of basic training and had no clue what they were getting into. We graduated with 17 which was a pretty large team, thanks to strong leadership.

My perspective on your situation: If you are hurt now, then you will get injured during indoc. Indoc is all about durability, you need to be able to push through pain and meet the standards. You're going to hurt, you're going to get shin splints or stress fractures, or something that's going to hinder you but you have to be able to push through that and get the job done. I was fortunate and went through indoc injury-free but I was one of a few. Most guys had some sort of issue that they had to work through...and they did. You need to really think about it and figure out whether or not you are going to be able to withstand 9 weeks of brutal physical training. Nurse your injury all you can but at some point you just have to go for it dude. Good luck to you!

TAKE A BREAK! You are more likely to do MORE damage if you keep running than you are to make important performance gains in the week you have remaining. I recommend you don't do ANY PT at all for the two days prior to the eval and maybe just some easy cals three days out.

ight, thanks for the tips!

How long until you leave for boot camp? Like guard said, take a break. REST, REST, REST, man. If you're not leaving anytime soon, taking a good amount of time off won't affect you. You'll have to spin back up to the level you were at before you quit training, but you'll be back to yourself in no time. You're useless hurt so give your body the proper maintenance - and maintenance is the most overlooked thing when training (from what I've seen).

I'll try and find the article, but i read somewhere that if you take just 1 week off working out, out of every month it can be very beneficial.

I wonder then why the USAF hasn't incorperated a stronger sense of land nav and weekly timed ruck marches with weapons into their selection courses as it is with other services? I don't really want to debate, or come across like I have any room to talk - but sadly I think the military will always try to balance the fine line between upholding traditional standards (ie: "...back in my day") - and functionality towards what todays battlefield airman are seeing in operational tasking.

TACP has some timed ruck marches and some land nav in their tech school. CCT and PJ have timed ruck marches in later Pipeline Courses but not selection. I think it could be added but most new Trainees legs can't take the abuse that early in the Pipeline. TACP does only a few timed rucks and only after serveral weeks of other PT. CCOC and PJ Indoc are too short for the adaptation of lower extremities to occur so the ruck is deferred until later. Both CCT and PJ do add the ruck with weapon later and I would say that they are quite challenging. CCS has a timed ruck every week and the land nav in the field is pretty tough. PJs do so at various phases at Kirtland.

The PT Eval events are chosen because they are easily tought, easily evaluated, are a general indicator of fitness and don't require much infrastructure to support or time to complete. The PT Eval may change as the members of the Careerfields get more experience with functional fitness techniques but I think it will be a while before we see any changes.

What is a good bulidup for rucking? I haven't really done any heavy ones yet. Yesterday I did an 8 mile boot run in bdus with a 10 lb camelback and am feeling it today. Kept a pretty good pace up until the last 2 miles, then I was absolutely spent and looked reminiscent to an old lady walking down the street. Just wondering if you had a good program for that.

Get a good pair of boots and break them in slowly. Get 3 or 4 sand bag, fill one with 20lbs of sand and the others with 10lbs of sand. If you go to Home Depot or similar stores, you can buy sand in plastic bags for levelling side walk stones, etc. Just be sure to buy a bunch of duct tape and toatally wrap the bags so the sand doesn't get wet or come out. Get a ruck, preferably a medium frame ALICE pack.
Start at 20lbs and 3 miles. Build up by half a mile a week. Every mile, add 10lbs. No need to go more than 40-50lbs or more than 8 miles. Ruck only once a week.
Do a search for more detailed remarks

Guard MC, I just want to clarify. When you say "ruck" you mean 15 min a mile pace or so, not running with a ruck correct?

No one on this forum will advise you to run with a ruck.

Thanks for the info. I guess I had the wrong idea I talked to a recent PJ grad and I thought he said they would run with a ruck, maybe it wasn't actually a real run. I figured with 10 lbs. it wouldn't be bad. Now I know. Fortunately no damage done, great idea with the sandbags, I have plenty of those.

From searching this forum I hear that running with a ruck does happen in the pipeline. However it isn't recommended for someone who is training. Very hard on joints and back.

I'd check out professionalsoldiers.com for a more in depth look at rucking advice. It's the Army SF equivilant to this site since their phase 1 selection is very inclusive of land nav skills and timed ruck marches to gain entry into their Q-Course (pipeline).

However my advice would be to focus on the 25m target ahead. Why train for rucking when we should be sport specific towards indoc/CCOC.

Did 3 on rolling hills in 20:34 last week, fastest time yet! Any suggestions on what kind of mileage and what pace is a good indicator of physical readiness for running at INDOC?

Six miles at 7:00/m is the goal that I shoot for.

it's taken me two months to drop an entire minute off, but i'm now down to 32:42, if i really tried, i could pry knock another minute off.

Haven't posted on here in a while. My 4 mile is consistantly under 28:00 now....sticking around 27:45. Still ready to keep pushing up to 6 miles at a 7 minute pace and beyond though.

Havent timed my 4 mile.. I had my back broken back in November, so I wasn't allowed to run until yesterday when I had my yearly PT Eval. I must say I'm fairly impressed I ran a 9:55 after not having done a single workout of any sort in 3 months. (Not to mention it was FREEZING when I ran).
Although, my all-time fastest 2 mile was 11:37.
And all-time 1.5 mile time was 8:48.
Have never beat either of those, but I'm trying to get near them again before leaving for indoc next year.

Ran my first 4 mile run ever today and finished just shy of 28:00. I'm happy with it but it could be better, on track to complete 6 in 45:00.

Just ran my first 4 mile ever and got 34:32, got a lot of training to do but you know what I'll NEVER GIVE UP!

fastest for me was around 24 min a couple months ago

Just did 3.6 in 27:21 through some hiking trails around my area.