FuriousGeorge83

So im thinking about trying for the Marine Corps Officer Candidates School in a couple months and I need to get in shape for it. Im not a big runner and this is obviously a big part of marine corps training. Im out of shape and want to start running with the goal of being able to run 3 miles in under 24 mins easily. What is a good workout to start running? I can run a mile non-stop at about a 10min pace so I obviously need to start out easy. Any suggestions would help. Oh and how important are decent running shoes and which ones do you guys recomend?

labmeister

The right type of running shoes is very important. Get a gait analysis done. A reputable running store can do this for you or just do a wet test. Keep running your 1 mile and pace and add no more than 5% per week to your distance. X-train, bike or elliptical, to add variety. Later on, add interval training and a long run once a week. Go to www.runnersworld.com or www.runningtimes.com for more info. Start off slowly, don't run too fast too soon. Good luck!