when i started training for past i had never really swam laps before.. and my initial swim for 500 was at 16 minutes untrained. fast forward to now, i'm well below the required time for past on the swim and my cal's are money. i think i focused too much on my swiming and endurance on my running.. at a slower pace i can go and go and go.. 5 miles, 10 miles, whatever. here i am 2day, i run the 1.5 at a sloppy 11:30. and i take the past in 3 weeks. i take full responsibility for my screw up and mistraining on the run. any tips for getting a run time down 45 seconds+ in 3 weeks? i think i'm just going to run sprint intervals and fartleks for extended periods of time as often as possibile with 2 distance runs a week. just wondering what you guys with more experience would focus on if you were thrust into this position.

the 11:30 1.5 was also in the middle of the day here in hot ***** texas on an empty stomach, not so bright.. so that may have cost me some time as well. i kind of wanted to guage where i was at under less than optimal conditions. i'd guess the past would probably be in the morning with good rest and breakfast.

Being able to the pass the PAST in the conditions you took it in today would be a good idea. Like you said lots of intervals, 1.5 mile runs, and what not. I would just train for the past these 3 weeks even only doing 1 distance run and not making it that far.

As always, remember the recommended standards for Indoc:
1500m in 30min
3miles in under 21 min
10 dead hang pull ups
50-60 push ups
60-70 sit ups
65-75 flutter kicks.

Also some other ones I've seen:
Tread water without hands and ears above water for 2 min
2000m in less then 40min with fins using leading arm-trailing arm technique
100-200 situps over 4min non stop

Good luck with the PAST dude. If you have to wait to prep even more, don't sweat it, it will only make it easier for you.

i hear u bro.. it's only my run that's slacking, odds are against me tho, it's balls to the wall now.

Well you know what you need to do for training, just stay thick headed and dont let it beat you, its only a mile and a half, you can puke, dry heave, gulp water, sit down, or whatever when its all done...just keep that in mind when sprinting through. PM me when you take your PAST and let me know how it goes.

will do bro.. i'll also post updates in my run times in here as well as they are available. if my routine goes well i'll post it up in here too.

Try finding out what times work best for your 400 splits. Run 1.5 as if you were running it for the PAST. Make a note of each of your splits, try and find out the best strategy that works for you. Some people go out hard and ease into a pace, then surge at the end...personally I like to go out at a medium pace and try and maintain/exceed each lap time, with my last 400 being the fastest. Like FLA said, it is only a mile and a half. Nothing to stress too much over. Just dont overanalyze it man, you'll be fine. If you hit that wall just push through. "F*** it, I aint gonna die"

right on man, and thanks for the tips.. i'll definately be trying to figure out a "strategy" of sorts.. i think i come out of the gate way too fast every time and start feeling sluggish by the end of the 2nd lap. i think your strategy will probably work best for me.. coming out at a medium pace and then hitting each one faster. i'm just gonna work hard, stay confident.. and on test day try to turn my brain off to overanalyzation and pain and just endure to victory.

I always HATED running, and sucked at it big time. So I joined a running group at the end of May to force me to do it. The coaches teach a very efficient running style that focuses on very relaxed legs, ankles and feet while maintaining excellent posture (straight line from head to foot). On Saturday I ran 16.5 miles at an 8:30 mile pace with no problems, so this style of running is definitely working for me. I don't know if you feel comfortable changing your running stride at this point in the game, but if your are up to it try the following:

1. long, straight posture ("lengthen your spine")
2. no pelvic tilt (waistline level from a side view, which for most people means you need to tuck in your pelvis a bit)
3. engage your pelvic floor/lower core muscles (goes along with #2)
4. lean/fall forward from your ankles (meaning don't lean forward at the waist, so you are maintaining the straight line from head to foot). Your foot will automatically follow and land underneath you as you fall to catch yourself.

What ends up happening is running turns into endless falling, with your feet landing with a midfoot strike underneath you to keep you from falling flat on your face. The more you lean, the farther your foot has to travel to catch yourself, the faster you go. But start with short, quick strides with minimal lean to get the hang of it (the coaches wear a metronome and set it to 90BPM, which translates to ~180 steps per minute... it feels weird at first, but is very efficient).

This may not make any sense, and may not be for everyone. But it has worked extremely well for me so I thought I should share it. Finally, I have to admit from my perspective that I wish I were better at swimming than running... I have a long ways to go yet in the pool. Of course, the grass is always greener...

i don't really think i have enough time to go working on reinventing the wheel right now. BUT, post past test i'll definately try that. efficiency is the key to everything, and working hard is important but working smarter is more important, so i'll probably give some thought to a running coach/group as well.

it has helped me a lot to run with a group since time passes by so much faster, and my success with the group runs gives me more confidence when running solo. So I definitely recommend finding a group. But as others said, for your upcoming PAST just push it as hard as you need to... it's just 1.5 miles. Best of luck.

update.. dropped 30 secs in less than 2 weeks. still tho, i'm going to push it as hard as i can. my 2nd choice was s.e.r.e so i'm pretty much in a win/win situation because i really like that mission too. it's not operational and i don't like that but it's a bad ***** gig from what i've been researching. regardless i'm gonna take the cct/pj past. i'm really paying the price right now for dicking around and putting off serious run training for so long. if any of you are reading this, don't be a dumba$$ like me, have "ALL" of your bases covered. take the past at least every 2 weeks to practice. i deeply regret having to try and skate by on one of the events.

stew smiths interval advice has really helped me out.. a LOT.

http://www.military.com/NewContent/0,13190,Smith_081303,00.html

UPDATE: cutting it close!

i have roughly a week until my test, and this morning was my final go at the complete past test before my real one.

in less than 3 weeks i've shaved nearly a minute off my run.

i passed the complete past test this morning.. being highly critical of my form and on time.

2x20 underwater swims - complete
500 meter swim - 11:26 (not my best time but i was trying to save a bit for my run since that's my weak area)
1.5 mile run - 10:36 - HOW BOUT THEM APPLES.. hard work, works. i had heard everything from near impossible to.. it will take a miracle, etc. in less than 3 weeks i shaved a minute off my time. i know 10:36 is nothing spectacular but i worked my ***** off for that time and i hope to improve it.
pull ups: 9
push ups: 46 (i crapped out a bit on those 2day)
sit ups: 55
flutter kicks: 50

i realize this past test is not spectacular but i was very strict on my form and i took the test with one days rest in between from a very intense work out so i was still sore. i don't think i'm hot ***** by any means but i'm just happy as hell. i know this isn't the official one, but i've worked pretty hard to get to this point. thanks for all the help and advice so far. i'll keep pushin harder every day to improve more.

one thing that really helped me improve my run was mental imagery.. before the race i just kept telling myself. run faster. run f*ng faster. i came out of the gate hard and ran hard the whole time.. my first three laps were pretty solid and they dropped off for the next two.. on the last one i just gassed it out.

didn't sleep much the night before my official past.. and my nerves were shot but i did it! went through the swim and cal's pretty easy.

on the run....... 10:27. i know i have a long way to go but i did it!

Good stuff, now you gotta keep that pace for 3 miles and eventually 6. Never stop working for new goals. Good job though, way to see it through.

will do bro!

Good job man! I've got mine on Friday so hopefully I can end my day on a high note like you

well, at this point.. you know what you gotta do enigma. just do your best and get it done! then party for a day or two, and get back to the grindstone even harder. let us know when you pass..

This is quickly turning into a chat session...I'd lay off the "let us know" stuff...take it to email or PM.