Blueprint to a sub 13 minute 2 mile run

[@Inposed]

I’ve been working with John for almost a year, he’s transformed my physical fitness and I can’t recommend him enough!

[@InfiniteGrit]

@@Inposed appreciate you brother!!

[@Jonsfit]

My slow runs used to be 11-13 min mile pace. But I did that for a couple months and didn’t notice any good improvement. Expect my calf’s got huge. I started running 70% - 85% of my max heart rate for more of my runs. And I’ve felt better, and do better. And with my speed days. I definitely am getting into my zone 5. I have a naturally high HR.

[@InfiniteGrit]

@@Jonsfit glad you’re seeing improvement, man! That’s what really matters. Genetics and background definitely come into play with this. A good book on it is “Training for the Uphill Athlete” which talks a lot about how this can look different for everyone depending on those factors

[@Jonsfit]

@@InfiniteGrit That’s interesting, I’ll check that book out. I appreciate it!

[@Jonsfit]

@@InfiniteGrit Is it by Steve House?

[@InfiniteGrit]

@@Jonsfit that’s the one!

[@sapperjaeger]

Honestly the BEST running advice video I have found on KZbin -- full stop!

[@InfiniteGrit]

@@sapperjaeger my man! Appreciate you!

[@ryanjosephfitness]

Dude, thank you so much! Such an effective explanation

[@InfiniteGrit]

@@ryanjosephfitness appreciate your support man!

[@RemoWilliams-jg4yb]

Great info Jon! I wish I would have had this thirty years ago. I go my 3 miler in the corps down to a 19:20 but that paled in comparison to the guys that were running sub 18 minute three milers. Fear was the only motivator I had. Glad to see you are helping future veterans.

[@redeemedforgivenfree349]

Needed this brother, thank you 🫡. God bless

[@InfiniteGrit]

@@redeemedforgivenfree349 appreciate the support! God bless, man

[@davidoftheforest]

this is exactly what I've been looking for. I've heard this said elsewhere but your program for us is great

[@InfiniteGrit]

@@davidoftheforest hope it helps man!

[@paulc8588]

love the vids man, helping out future operators 💪🙌

[@InfiniteGrit]

@@paulc8588 appreciate the support brother!

[@TheCCBoi]

Amazing advice, thanks!

[@InfiniteGrit]

@@TheCCBoi hope it helps! Appreciate you 🫡

[@TheBullDog525]

Hey Mr. Hamilton. I’ve been following you free SFAS 90 day work up plan. I’ve been running into an issue with my lower back. I’ve always been more of a runner than a lifter. After deadlift days, I find my lower back to be extremely tight. No pain, just very sore. And it takes me days to recover from it. It was so bad that I couldn’t run. So I had to skip about two days of running. I left on a pre planned vacation on day 15 for about two weeks. My back completely recovered and did the 40 minute slow tempo run with no back stiffness that forced me to stop not even three quarters of a mile in. I just did day 16 two days ago and I could tell that I would need an extra day of recovery if I wanted to complete the run on day 17. I’m wondering if I should skip doing deadlifts all together, maybe go to a trap bar, or do deadlifts every other time it’s scheduled. I’m 6’2 205lbs and 24 years old. Turning 25 at the end of December. I have been active duty army before and want back in. I have more experience rucking and am thinking about replacing most deadlift days with rucking days. Looking for your professional opinion on what I should do. Thank you

[@TheBullDog525]

I was also moving 315 for five reps

[@InfiniteGrit]

@@TheBullDog525 hey man! Yeah if conventional DLs are giving you problems it can be a couple things. Switching to trap bar is completely fine but we do still want to build up that posterior chain strength. Things like DB RDLs, glute bridges/hip thrusts, and accessory work like banded clam openers would be good to supplement with in the meantime. Don’t do anything that aggravates it and if you do work back into DLs just start light. Don’t ever progress beyond what you can do with perfect form and focus more on gradually building up strength than trying to hit a specific number on DLs

[@TheBullDog525]

Thank you so much 👍🏻

[@ExtraRice365]

What are your thoughts on guys doing about 6-10 miles of zone 2 rucking per week? It's funny, the program I made for myself is basically the same except on Friday I do a long zone 2 ruck/land nav practice w ruck.

[@InfiniteGrit]

@@ExtraRice365 that’s awesome man! As long as they built up to it, it’s completely fine and a good spot to be. Keep crushing it!

[@ExtraRice365]

@ yep I've been rucking for a little over a year now. I can do 12 miles in 2:45 (without ruck running, which I'm saving for selection)

[@wyattd1226]

Hey, I have something I've been struggling with and I'd like to get your input. I'm currently in high school training for Marine Recon, and I'm having a super hard time balancing running, lifting, school, and sports; and I'm starting to run into some mental burnout and I'm looking to change it up. I'm currently lifting 4 times a week, running 5, and practicing about 4-5 times per week. Do you have any pointers?

[@InfiniteGrit]

@@wyattd1226 that is a ton of volume man. It depends on what the overall workload looks like but how you’re progressing but if you’re constantly feeling rundown you can dial it back a bit. Oftentimes we think doing more is the way to get better results but in reality it’s doing the right amount, not just more. If you’re interested I put together a free email sequence designed to walk you through the methodology with a sample week in there as well. Here’s the link: infinitegrit.typeform.com/21-day-series

[@wyattd1226]

​@@InfiniteGritI appreciate the response Jon. You're a real one for humoring me. I'll check it out, thanks

[@ExtraRice365]

What do you think about including sled pulls/pushes in training for SFAS?

[@InfiniteGrit]

@@ExtraRice365 they’re great! We include them in a lot of our programming. Sled pushes, pulls and lateral pulls are great to include. I’d keep them towards the end of your sessions after a dedicated strength block

[@BHeyUSA]

400 meters @ sub goal pace. Usually shoot for a 1:20 or so

[@InfiniteGrit]

Solid split!

[@BHeyUSA]

⁠@@InfiniteGritusing the treadmill for leg turnover rate is a solid way to get your body comfortable to moving at that given pace. That said, it’s important to get your legs used to the impact of running outside

[@bofi1280]

I'll try out your plan and give you an update in 3 months.

[@InfiniteGrit]

@@bofi1280 my man. I look forward to hearing how it goes!

[@rafecourtney7683]

How do you train for the 5 mile? Is it really any different?

[@InfiniteGrit]

@@rafecourtney7683 nah not a huge difference. More volume and extending out distances/time but the structure doesn’t need to have drastic changes

[@raymondjurado9203]

RGR

[@MrWorstNews]

Did a 3 mile with 20 lbs in 40 mins. Sucked wind hard at the end. Spamming different videos for ideas 😂

[@InfiniteGrit]

love that you’re seeking knowledge! Get a plan, stick with it and don’t neglect nutrition and recovery and you’ll see that time improve!

[@MrWorstNews]

@@InfiniteGrit thanks buddy 😉👌

[@GODISPOWER777]

As a person with one working lung. Jon methods are not far from mine, and it does work.

[@InfiniteGrit]

Much respect, man! 🫡