i am trying to build a solid running system to help me get my 1.5 mile run times down. any tips? this is for my air force fitness test. i want to go from 13 minutes down to 11 minutes and i have until October to pull this off. it is more a personal goal than it is anything else. so far, this is what i am working on:
mondays: distance run (3 miles to start)
wednesdays: sprints (1.5 miles worth to start)
fridays: Wing run day 2.2 miles (a mandatory run for my base)
on my sprint days, i will run as hard as i can on the straights and walk on the curves. my distance run mondays are a little behind again. i had an ankle injury and i am almost 100% recovered and i had to decrease my distance from 3 miles to 2 just to make sure i am ready. i made the mistake of doing 3 mile runs on my ankle when it wasnt 100% and caused more issues. physical therapy fixed it right up in just a couple months.
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It was something along the lines of setting a treadmill to 4 and no incline, then run for 78 minutes. He said put a towel over the display an just go. Didn't say anything about how often. Not much help was it?
It was something along the lines of setting a treadmill to 4 and no incline, then run for 78 minutes. He said put a towel over the display an just go. Didn't say anything about how often. Not much help was it?
I know you will have to do interval training.
meh better than nothing! have to research all of that too. i think in the end, the only way to decrease run times would be to run way more. i read that i should do mini-sprints during 3 mile runs. i dont know if i could handle that yet!
Hey buddy. I'm in the army and for our PT test we run a 2 mile. I usually make it in about 13:00 minutes but my best is 12:15. The best way to bring down your 1.5 mile run is by doing interval training. I do what we call 60/120s. You sprint for 60 seconds and then walk for 120. Do about 5 or 6 reps. If you can't make the 60/120s you can try 30/60s, same basic principle just switch the times. Do this twice a week and do a good 3-5 mile run once a week and I guarantee you will see your test time come down. Or run more if you want to, its really up to you. I have bad knees from being airborne, walking up afghan mountains with 100 lbs, and various other stupid ass army things... so I prefer to limit my running because of that. Either way, I promise you will see results within a month.
Plus, you should just about hurl after your test. I always get close. If you don't, then you didn't push it hard enough, lol.
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Run run run and run some more. I run about 25-50 miles a week depending on how I'm feeling. Start off with about 2-3 miles a day and then up the anty, go to 3-4 then 3-5. You will see your times drop in about a week or two.
Sprints only help if you are able to sprint 2 out of the 6 laps.
A good pacer helps too. Find someone who runs really freakin fast and ask them to run with you during PT time (I know you get it if you guys have a wing wide run day).
Your breathing pattern does effect your times as well. Get into a rhythm and stick with it
And if you smoke, don't worry about it. Smokers generally have an easier time running long distance because we are already used to having restricted air flow from tar being in our lungs.
I guarantee that the interval training I described will make your 1.5 mile time drop. Long distance running will help too but the main issue for such a short run is not endurance. What you need to increase is your vo2 max, how efficiently your body can use oxygen.
No doubt, long distance will help with your overall endurance. However, like I said, endurance shouldn't really be an issue for a mile and a half.
You'd be surprised how smoked you feel after 5 60/120s. It really makes you dig deep in your lungs to use all that space you're missing out on, and at the same time trains your body to more efficiently use oxygen. I wouldn't recommend doing distance running for consecutive days. It definitely has adverse effects on your joints. Not to mention that exercising the same muscle group two days in a row leaves you no time to recover. Your off time is when your body is going to take the time to repair and improve on itself. Not while you're actually training. But to each their own.
Your diet and specifically your water intake has a huge impact on your performance level. Fully hydrating your body can take up to 3 days. You would be amazed how much that too will affect your run time.
I'm a smoker and I run a 13 minute two mile. I never run over three miles because of my knee problems, and generally all I do is sprint and lift weights. It works, trust me.
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It definitely does work lol. When I was 19 I got down to 12:00, but I quit smoking for a couple months. Now that I've picked smoking back up and put some years on me my times gone up. Trying to kick the habit though :
i did 30/60 training today to get a feel for it. so far, im feeling good. i just did it for a mile today. i gotta get a feeling for it and make sure i dont blow my ankle to bits too. i actually handled it pretty good so maybe next week, ill bump to 60/120.
Interval training helps the most.
Set two days for interval training 60/120s (5 sets) as mentioned by kevin.g and one day for a longer distance run every week.
Long distance runs should be any where between 20-25 minutes depending on your fitness level. You should aim to increase the long distance run every two weeks.
After 4 weeks of training do a timed run at race pace. compare that with another test run 4 weeks after that.
Your aim should be to get into completing 1.5m in 10 minutes.
good luck
there were a couple other people on the track with me that day. they were wondering what i was doing. they saw me run like i was on fire and then they slowly started picking up their pace as i sprinted by them
Interval training helps the most.
Set two days for interval training 60/120s (5 sets) as mentioned by kevin.g and one day for a longer distance run every week.
Long distance runs should be any where between 20-25 minutes depending on your fitness level. You should aim to increase the long distance run every two weeks.
After 4 weeks of training do a timed run at race pace. compare that with another test run 4 weeks after that.
Your aim should be to get into completing 1.5m in 10 minutes.
good luck
+1
For my distance runs, now that my knee is getting better, a 7:30-8:00 min/mile pace feels good for about 4 or 5 miles :
thanks to some horrid down pours of rain, i had to run on a treadmill today. i set the fast pace for 9mph on a 1.5% incline and did it for 60 seconds. i walked 60 seconds and then went at it again. I cant believe how much sweat i created under 20 minutes doing this. I think if i keep it up, i will probably crack the 10 min barrier very soon!
What I did when I wanted to kill my run was effective. I ran 4 miles a day 7 days a week up and down hills. I refused to let myself walk any of it. When I started my 4 miles of hills took 45 minutes. I had the 4 miles of hills down to 30 minutes within 2 months. When my pt test came.. I flew through the 2 miles of flat ground.
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