PRMC Training Plan by @arny01

[Hyperhippo]

and I take it you're running the warm up and cool down in 12m30s? what sort of times would you expect to get for the best effort ones?

Yep, both the warm up and cool down in 12:30. You want to get to a level where the first 1.5 will only serve to loosen up your legs and hips and increase your heart rate, ready to be told “GO!” so you can blitz the second 1.5 (PRMC obviously).

The two best efforts, if you can get to a level where you can run 2 back to back 1.5s in 9:30 - 10:00 with a minutes rest in between, you’ll be good to go, if you train to be quicker still all the better for you.

I don’t know your current fitness levels so bear in mind at the end of this 1 session you would have run 6 miles, your legs may not be ready for that or the volume of this program, so don’t be disheartened if you try this session and come in with, say for example, two best efforts of 10:30 and 10:50. Just reduce it to the one BFT and then increase as you see fit over time.

 

[rocoma121]

Yep, both the warm up and cool down in 12:30. You want to get to a level where the first 1.5 will only serve to loosen up your legs and hips and increase your heart rate, ready to be told “GO!” so you can blitz the second 1.5 (PRMC obviously).

The two best efforts, if you can get to a level where you can run 2 back to back 1.5s in 9:30 - 10:00 with a minutes rest in between, you’ll be good to go, if you train to be quicker still all the better for you.

I don’t know your current fitness levels so bear in mind at the end of this 1 session you would have run 6 miles, your legs may not be ready for that or the volume of this program, so don’t be disheartened if you try this session and come in with, say for example, two best efforts of 10:30 and 10:50. Just reduce it to the one BFT and then increase as you see fit over time.

I can do 8min/mi for a 5 miler but my running is pretty bad at the minute, my best return 1.5 is 10:30 so I've got a long way to go. 4x1.5 should help me bring that down though, even if I'll probably be running them at ~12mins

 

[arny01]

1.5 mile warm up
1.5 mile best effort
1.5 mile best effort
1.5 mile cool down, (that’s how I’ve interpreted it.)

This is the correct interpretation.

 

[AverageJoe]

I've heard a lot about this but I still can't fully under stand it. Could someone please explain it?

 

[AverageJoe]

Mon Am. 2 x BFT. Mon Pm. APFA

can you please explain what these are?

 

[Canty95]

can you please explain what these are?

I believe it’s 1.5 mile out, then 2x 1.5 best efforts back to back and then 1.5 mile recovery, that’s what I do anyway, someone correct me if I’m wrong. Hope this helps

 

[AverageJoe]

Thanks

 

[cheath]

Guys,

Anyone have experience with the PRE-PRMC plan on the RN website? I’m a tad confused.. some sessions are “Load Carry - 15KG - 2 mile” .. I’m curious, does this mean 2 miles steady pace with the weight or best effort?

 

[sharpe]

Hi cheath, pretty sure it’s a walk with weight. Not a run

 

[PopStop]

Got a question, during lock down I do not have use to these types of equipment, any suggestions on what i could fill Wednesday with ? Would be VERY helpful Thank you all.

 

[Harry McRunFast]

Got a question, during lock down I do not have use to these types of equipment, any suggestions on what i could fill Wednesday with ? Would be VERY helpful Thank you all.

Pull ups, bodyweight squats, hip thrusts, box jumps, planks, burpees, Russian twists, flutter kicks.

Tonnes mate!

 

[PopStop]

thanks boss , ill add em in, i had a few just wanted some of the best ones of others

 

[cobb]

I start ROP on 14/09/20 so I’m going to follow this plan till then but with a few adjustments.

Sunday
Monday AM 1xBFT PM RMFA
Tuesday AM Gym. PM 8K 8min mile
Wednesday
Thursday AM Gym. PM 8K Best effort
Friday AM Hills. PM Swimming
Saturday AM Gym. PM 8K Best effort

•my amraps are slightly different as doing it off 50% workload off VPJFT but working same muscle groups.

10 min amrap
10 Burpees
15 Mountain climbers
10 dips
30 sec plank

•If anyone want to add anything or tips would be great help thank you

 

[PopStop]

I start ROP on 14/09/20 so I’m going to follow this plan till then but with a few adjustments.

Sunday
Monday AM 1xBFT PM RMFA
Tuesday AM Gym. PM 8K 8min mile
Wednesday
Thursday AM Gym. PM 8K Best effort
Friday AM Hills. PM Swimming
Saturday AM Gym. PM 8K Best effort

•my amraps are slightly different as doing it off 50% workload off VPJFT but working same muscle groups.

10 min amrap
10 Burpees
15 Mountain climbers
10 dips
30 sec plank

•If anyone want to add anything or tips would be great help thank you

im on the 9th of November ! Im following Sean Lerwills plan

 

[cobb]

im on the 9th of November ! Im following Sean Lerwills plan

Good program I followed the Pre VPJFT which worked wonders. I didn’t really look into his pre ROP one!

 

[PopStop]

Good program I followed the Pre VPJFT which worked wonders. I didn’t really look into his pre ROP one!

I’ll see you down there mate !

 

[ufc1]

Hi guys. In regards to the 8 milers, what would you consider a good time please? Cheers.

 

[PopStop]

Personally, do the long runs slow to build endurance in your legs

 

[ufc1]

@PopStop Okay. Thank you For getting back to me.

 

[stumpylegs]

Hi guys. In regards to the 8 milers, what would you consider a good time please? Cheers.

If you can do 8 miles in an hour that’s what Arnys plan originally said, however I never got that fast anything around that ball park like 60-68 minutes. However if I was to train for RT again I would use those as slow pace runs, so you don’t fatigue for the next days sessions