'Running is a massive part of Royal Marines life, especially as a recruit. This means that preparation for Recruit training and ROP is extremely important for your time at Lympstone commando.  In this video I teach the correct way to prep as a lot of people get their prep wrong and suffer for that whilst in Royal Marines recruit training.  If you want to take your Royal Marines preparation to the next level, check out our PROVEN fitness plan:    RUNNING SESSION EXAMPLE:  Warm up: 800m slow to medium run, gradually building the pace as you go 2-3 Mins dynamic stretches  200m Fast pace to increase heart rate and blood flow  4 Rounds:  400m @80-85%% effort 200m Walk  Rest 3-5 Minutes  3 Rounds: 200m Best effort 100m jog  Rest 3-5 mins  Warm Down 15 min recovery run  Post workout: Stretch Mobilise Recarb Protein Go to bed early 8 hours sleep   Get Fit For The Royal Marines Fitness Programme: https://www.completecommando.com/pages/complete-commando-programming  If you want to take your Royal Marines preparation to the next level, check out our PROVEN fitness plan:    Complete Commando: Over 700 Active members  -Programmed by experienced Royal Marines Commando and Performance coach Sam Logan -Designed to get you fit for all pre Royal Marines recruit training tests, ROP and recruit training -Up to date with the latest Royal Marines Recruitment process -6 Workouts a week 3 Bodyweight & 3 Runs/Yomps -Regular testing to prove performance improvement -All running workouts tailored to the individual, using your test results -Facebook community group and support throughout both the programme and recruit training -Weekly Q&A\'s and mindset posts -Designated app, that allows you to record your scores and track your weekly progress  Get Fit For The Royal Marines Fitness Programme: https://www.completecommando.com/pages/complete-commando-programming   Instagram and Facebook:  @CompleteCommando @CompleteMilitaryFitness @SamLoganFitness  #CompleteCommando #SamLoganFitness #RoyalMarines' 

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