How To Run a FASTER 5 Mile (Step-by-step)

[@SOFPrepCoach]

Which aspect of the video do you plan to integrate into your training first? a) Breathing techniques b) Body composition changes c) Goal pace strategy d) Use the free program

[@ck1176]

definitely integrating this free program. Although I have a question, how/should i adjust this program if i am rucking once per week? my rucks alternate between heavy 10 minute intervals (roughly 75 pounds) and a longer ruck (1-2 hours, 50-60 pounds). should I replace the long run with the long ruck, and just do the heavy intervals before the long run?. My current week of training is 3 full body lifts, 1 ruck as mentioned above, 2 runs (one interval and one long run) and 2 low impact cardio sessions (swim, rower, stairmaster, bike)

[@justincrawford3088]

D

[@SOFPrepCoach]

​@@ck1176 I would stick to one ruck per week and alternate between heavy and light like you are now. The heavy ruck could be done on Monday (instead of hard intervals), or Thursday. If you do on Thursday, just make sure you're recovering and keeping your Saturday run easier. For light ruck weeks, I would replace it with your long run on Saturdays

[@xagremnightyndale673]

Surely B and D

[@eoomm9102]

My 5 mile run went from 40 min max to a RPE9 37:22 thank you 🙏🇺🇸

[@ExtraRice365]

I'm 200 lbs, 6'3", 15% bodyfat. The past several months I've been focusing on strength gains but last week I tried a 5-mile run at a zone-2 pace and got 47:30 (9:30 per mile). I hope that's a good starting point, I'm going to start shifting my focus to getting it closer to 40:00.

[@SOFPrepCoach]

That's a great pace for 200lbs

[@MarcusJonesRE]

I know you talk about staying healthy as one of the four pillars. Could you make a video about a prehab routine and how to incorporate it into training?

[@isaiahfullbright6267]

I think something that would help a lot of us get started on this is a video on how to properly build to 15 miles a week without injury. Maybe include a warm up/cool down routine🤷🏻‍♂️ if you already have this please link it

[@brian3786]

just have proper form and there’s no reason for you to get hurt. that’s what we did in the military. the only time i got hurt was when we were running 30-50 miles a week but that was in a selection course and was due to the amount of weight added over a short period of time

[@xagremnightyndale673]

Great video. How do you define zone 2?

[@SOFPrepCoach]

Appreciate it. 70-80% of max heart rate

[@xagremnightyndale673]

@@SOFPrepCoach thanks a lot

[@thijs5931]

Thanks mate, great video. Can you do a video on swimming, for those of us interested in Marine Special Forces?

[@SOFPrepCoach]

Yes, the next one I'm working on is actually swimming + water con

[@SebastianVreeburg]

What happened to the sauce it up instrumental background music😢

[@SOFPrepCoach]

lol which video’s music are you talking about?

[@SebastianVreeburg]

@@SOFPrepCoach “STOP SQUATTING AND DEADLIFTING FOR SELECTION?” Is an example but there’s plenty others

[@bl533]

How would you fit strength training and rucking into the 5 mile running program? Stack them on top of the run days, or lift/ruck on the rest days?

[@FRMC_SALMON]

I would swap a run out for a ruck and for the lifting just lift in the afternoon and run in the morning if your schedule allows

[@ExtraRice365]

I like to do a 60 minute ~50lb or 30 minutes of 70+ lb ruck once per week, where should I fit that into this program?

[@SOFPrepCoach]

I would alternate between one week of heavy, short-distance rucking and one week of lighter, long duration rucking. Heavy rucking on Thursdays and long distance on Saturdays Week 1: Thursday: 3 x 0.5mi w/70lbs @ speed walking pace, 3min walking rest Week 2: Saturday: 60 - 120min w/50lbs @ zone 2 pace

[@brian3786]

what my sargeants have me do is sprints on monday long distance run on wednesday and one ruck on fridays but we do 45-50 lbs for anywhere from 6-12 miles. 6 miles should be done under 90 min and 12 in under 3 hours

[@TheBeast-qv2gy]

​@SOFPrepCoach thanks for this

[@Boris-cj8zt]

Hey man what did you mean by work interval on the program? It says e.g 6min work interval

[@jinn0013]

I’m 5’6” at 180 15% body fat running at 50 min 5 mile.

[@ExtraRice365]

How much are you lifting? In terms of deadlift/squat, overhead press, ect

[@brian3786]

50 minutes is really slow aim for 35 min. anything under 40 is not bad

[@jinn0013]

@@ExtraRice365315 bench press, 405 squat and 500 on deadlift

[@johnlasseigne7676]

I don't get using all this information. One time I got lazy after SUT/SERE. It was the holidays and I ate. I had a PT test in one month to start the engineer course. I timed myself at 16 minutes and some change. I mean dying fully gassed out fat kid style. I ran a two mile timed run everyday until the test. My shins were totally blown. My technique was to start at a near sprint, which I would run to the stop sign about a quarter mile away, timed. It took about 2 minutes or so If I could remember, but it was up a nice little hill. After that, I had check points that I knew to the second what my time was the last time I ran. Each day I would do better by a slight margin at the first check point, but at each consecutive point, I would at 5, 10, 12 seconds. I dropped 2 minutes in the month. I passed the PT test in such pain I could barely stand. Do it.

[@barrettmelton2422]

The training program that you offer to prep candidates for selection. Is that done remotely or can people come to train with you in person?

[@SOFPrepCoach]

Remotely and on a case-by-case basis

[@tgc.joshua]

What does rpe stand for?

[@LockedIn-xh6il]

Rate of perceived exertion.=rpe Like scale to 1-10. 1 being very light exercise and 9 being highly intense and 10 being max effort.

[@lloydstrikerG]

Hey guys im only 12 and i rlly wanna joine so can u guys make a vid on how to wo4kout like a SF at home? Thx and i hope ill,see that vid soon😅.

[@linkieeonteamopticzz6982]

im 145 pounds, 15 but i run 5 miles under 50 min

[@brian3786]

that’s not bad but at your weight you should be running it in under 35 minutes especially if you want to go to selection

[@CaidenDrebert]

Good content, but just so you are aware I find the robot voice makes your content seem gimicky. It is good stuff so I just want to make sure it is presented well. Other people might disagree but your past voice over was better.

[@SOFPrepCoach]

Feedback taken. Thank you

[@jc8417]

I heard you can get a doctors note to exempt you from the running, is this true?

[@brian3786]

not at selection. you will most likely get med dropped or recycled and told to come back once you’re fully healed. in the army you can have a profile which exempts you from certain pt but that’s once you’re already at a unit

[@jc8417]

@@brian3786 I’m not injured. What can I tell them to get out of the running parts, can you help me think of something

[@brian3786]

@@jc8417 no you can’t. If you don’t want to run don’t go to selection

[@jc8417]

@@brian3786 I respect your opinion, but I don’t take no for an answer and I never give up. That’s why I’ll make it through selection and you won’t. I just have to figure out how to get out of the running.

[@nervonabliss]

​@@jc8417 This is hilarious 😂

[@pyeitme508]

Alright

[@GrittySoldier]

This is a bit too AI-generated and the information is waaay too complicated in my opinion. I’m regard to the information, the amount of stress you’re putting into getting everything “perfect” eats at your actual performance, especially when it comes to something like SFAS.

[@SOFPrepCoach]

Haha, nothing here is AI generated, but I hear the feedback on the voiceover. It needs work 👍 In regards to complexity, I put out all the data at the beginning of the video, and then have a free program at the end to implement it

[@TheBeast-qv2gy]

​@SOFPrepCoach don't worry Man,this is my favorite video on your channel

[@TheBeast-qv2gy]

​@@SOFPrepCoachI'm running a 34:54 5mile thanks to you💪✋️🇺🇸

[@ln1056]

Great info but this video format feels AI generated. Less human, more mass production. Just an opinion.

[@SOFPrepCoach]

Ah, thanks for the feedback. What is it in particular? To avoid a long break in the content like before, I had a voice over artist do this one

[@low-budgefudge2164]

@@SOFPrepCoach I think he thinks the guy in the video is a text to speech robot voice when he's a actual human.....nothing really, just people arent use to the new voice thats all.

[@isaach.1777]

Voice does sound ai generated. Delivery doesn't have the right pacing for normal human speech

[@SOFPrepCoach]

Appreciate the feedback @@isaach.1777 👍

[@Spottedd]

@@SOFPrepCoachyeah, I think there is a pretty noticeable difference between someone reading a script on a subject and someone knowledgeable on the subject talking about it.

[@AsilsUSA]

I been running 5 miles to 7 miles everyday for 7 months now. It’s not that hard you made this video sound dramatic as hell