Quote:
Originally Posted by DocIllinois
Performed this test this morning. Only real "trouble" was the rope climb, which I've always done in only ACUs. Made it up fast but I felt, and probably looked, like a first timer... 
Next time the ruck will be first, or with lots of hills. More of Dozer's "heart" stuff might be required then. |
The test is usually done with a 20LB vest on. Don't be a hero, use your legs! Dont extend your arms more than half way above your head, and push off with your legs, working that cinch the whole time. Go for speed too, you don't want to be hanging on that rope for too long.
As for the five mile run, start working in longer runs around 7-10 miles at 9 minute paces once a week. This will get your mileage up, and also put in two four to six mile runs per week at near your top speed. Don't train for a five mile run by running five miles and calling it quits, push it further and be patient.