Pacing 1.5 Mile Run

[bxm196]

I am gettting ready to start my academy and I'm having problems pacing my 1.5 mile run. I need to be able to do 13:22 the first day. I know that isn't very fast but I;m having problems because I work about 60 hours a week in a warehouse and I'm exhausted by the time I get home at night. I'm hoping that my times will be much better once I can run without be tired before hand. My question is, how should I pace my run; keep the same pace, sprint early, or jog then sprint the end? Any help would be appreciated. By the way I start the academy on July 21st, so any running tips you can give me to improve my time would be helpful. I did search and read through most of the posts on this topic but wanted to see if anyone had other thoughts on the matter. I'm also starting the Atkins diet today if anyone has advice on that, I'm about 15-20 lbs over what I want to be when I start the academy. Thanks.

[Minotaur]

Does Atkins require that you get into ketosis where your body is no longer burning glucose for energy?

Years ago, I followed the ketogenic diet in the form of the late Dan Duchaine's BODYOPUS to get ripped for a contest. I don't recommend the diet because the food selections are too limited and, more importantly, it causes severe lethargy. Most of the athletes I know who follow BODYOPUS supplement their diets with ECA in order to summon the energy to train everyday. Additionally, a true keto diet can cause constipation and insomnia. I haven't heard of anyone having any permanent health consequences from ketosis in and of itself. However, some end up as high cardiac risk factors because they are consuming too many saturated fats.

I would suggest that you go on a low fat, moderate carb, moderate protein diet and keep increasing your cardio work. As you weight reduces your time will decrease also.

Good luck.

[bxm196]

Will the five weeks I have be long enough?

[EagleEye]

What seems to work best for me is to keep a steady pace initially, for about the first half mile, then slow down just a bit for a 15-30 second stretch, and then gradually build up a bit for the next half mile. If I start to feel winded, I'll slow just a bit -- to maybe a fast walk -- for about a 15 second stretch and then speed up again.

I don't sprint until the very end...seeing the finish line coming up gives me a very big adrenaline rush, I guess.

HTH, and good luck.

[nsedet]

My suggestion for improving overall speed would be to alternate jogging and sprinting paces for your run...jog the first lap entirely at your normal pace, then sprint for 1/4 of the second lap (jogging the remaining 3/4), sprint for 1/2 of the third lap (jogging the last 1/2), sprint for 3/4 of the fourth lap (jogging 1/4), sprint the entire fifth lap, and then jog the sixth lap. Let me add the caveat that by "sprint," I mean move at a faster than normal pace, not a dead-out sprint. I have found this works well for improving overall time, usually alternating this routine with a "normal" paced run every other day.

As jbthug mentioned, it's also a good idea to train for 2 miles, rather than 1.5 miles, and definitely drink a lot of water.

As far as pacing...my only suggestion there would be to keep at a pace that is comfortable for you, don't exhaust yourself early on trying to keep pace with someone else. I have seen that happen more than a few times, where people try to keep pace with much better runners during the first lap or half-lap (often without realizing how fast the pace actually is), and it hurts their overall time.

[AlB]

If you are running your 1.5 on a track, then find a track and start running on it now. Do a practice run of 1.5 and see what your time is. If it means enough to you, go buy a Timex Ironman watch and use it to time each lap with the split function. Use it to learn your pace per lap. To just make the cut off, you would have to run 8:55 per mile (2:14 per 400meters, the distance of 1 lap around a track).

Tips on pacing yourself: Don't go "all out" at the beginning trying to cover alot of ground before you get tired. You should run the last 3 laps a little faster than the first 3. You will have to run at the track for practice to get used to this. On your last lap, wait until the last half (200m) and then sprint. Give it all you've got. You can hold a 200m sprint, but it will hurt.

A handy technique from "Jack Daniels Running Formula" (funny name, I know) is that when you are tired and you don't think you can hold the pace any longer, set a small goal of catching the guy in front of you or running a little bit faster to a designated spot up ahead. Whichever it is, you will have to speed up a little to do it. Tell yourself that when you catch that guy or you get to the next turn, you can THEN slow down. The neat part is, once you get there, you'll probably slow back down to the pace you were at before you sped up, therefore not losing any ground and actually gaining some time. This REALLY works! Running is so mental. Your mind will talk you into slowing down before your body even thinks about it.

I know it sucks to have to work those hours AND run, but if you aren't sure if you'll make the cut off time or not, you've got to fit your runs in somehow. I had one week where I worked (no lie) 118 hours. I still found some time to run. I'm sure my job wasn't as physical as yours though:cool:

[X21]

For a 1.5 mile run, you do not want to jog and then sprint at the end. What if you sprint too early, or too late and realize you could have gone much faster?

The best way to improve 2 mile and 1.5 mile running times in with interval training. First you need to assess yourself and see what your pace currently is. Then you want to run faster than that pace for 400 or 800 meter intervals.

Here's an example. Let's say I run 1.5 miles in 12:00. In order to improve my 1.5 mile time, I would have to run faster than a 2:00 lap (400 meters) when training as 1.5 miles is 6 laps of 400 meters. You want to cut off about 5-15 seconds per lap. So when doing interval training I would run my fast laps between 1:55 and 1:45. You follow up a fast lap with a jog for a slow lap or half lap to catch your breath.

You want to run between 4-10 intervals (fast lap and slow lap) in order to improve. It sounds like you are new to running so I would stay in the 4-8 range and only do 400 meter intervals until your run time gets down to the 12-13 minute mark for the 1.5 mile run.

Intervals should be done once a week to start with and you can do them twice a week as you progress. You should also do at least one run for 20-30 minutes maintaining a training or target heart rate of 85%. THR is the best way to monitor your CR training. As stated earlier, running is very mental. Your mind will often want to quit while your body is still very able to run. As my coach used to say "the body is willing, but the mind is weak." Many times this is true.

You should have at least 3 CR sessions per week two of them being intervals and a sustained run with 85% THR. Keep in mind that you want to train for at least 20 minutes in order to make CR improvement, which will help you improve your time. Simply training for 1.5 miles each day will not help you improve as much or as quickly. I agree with above posts, try running before work. The Army does PT in the AM and many soldiers like it because it "energizes" them and gets them going. Also, I'd shoot for a 13:00 time for the 1.5 mile run because what happens if you get a cramp or something? You want to have some time for Murphy. That gives you a fast lap pace of 2:10 or so.

No advice for Atkins. 5 weeks is plenty of time to improve, but depending on where you are now and how much you train will determine if you will make it or not.

I've given the basics here, if you have any further questions PM me. good luck.
Brian

[CaptRidley]

I was running!!! Originally said by Forrest Gump

The key to getting better at running is to train/maintain within your recommended heart rate (or higher) for your age group.

Mix it up!!! Don't just run. Use the cardio machine, use the treadmill, run outside, use the bike, take a spin or tai bo class.

The other key to improving your run time, is to incorporate a good stomach routine. If you can get your hands on an 8 Min Abs video do so, and incorporate the workouts into your regular workout routine (I do my stomach and pull up routine, after my run), or watch the video as a stand alone exercise.

Pick a course and stick to it, so that you can monitor your progress (IE., last week it took me 3 minutes to get to this turn, today it took me 2:30, stuff like that) I get bored running around in circles or on the treadmill.

Goodluck!!!

Out here!!!
Mike-D

[hoot]

I'm not the best runner in the world, or am not as knowledgable of some the guys here. but if you have five weeks to run a 13:22 1.5 mile I say that is plenty of time. I ran a 13:00 1.5 mile with just under a 2.5 weeks of running. i also ran 4 times a week. and before that the last time i ran that intense was 4 months prior. the main thing is to remember that if you want something then there is a way. I can relate working that many hours a week. but you can always run in the morning before you go to work. Believe it or not you will have more energy for the day's work. I too have worked in my share of warehouses, so I know how demanding they can be. Also i agree of running more than just 1.5, run 2 or more, don't be ashamed of walk/jogging 2 miles or more, I did. What worked for was after i built a good base of endurance like <20:00 2 miles, I would begin to run at my "race pace" for my required distance i.e. 1.5 after running that at my pace i would try to keep running until i was not able to keep the same pace which was usually not too much farther, i would slow down and walk at a brisk pace and regain my breathe and then jog two or two and a half miles or what ever distance i gave myself for that day. the next day i would follow up with a 20 min jog, no set distance or anything.
I Dont want to knock anybody on this board because i think everybody has great info here, but I remeber what somebody told me awhile ago, more like yelled at me, "if you wanna get better at pushups, then do pushups" and so on with situps. so if you want to get better at running then run, if the test is outside then run outside. But with your time frame you can do more of the other cardio things.

[jkh206@hotmail.com]

I am on the Atkins and I have found the results to be terrific. 5 days out of the week I eat either steak, pork chops, or grilled chicken on my george foreman grill along with grapefruit. I also drink about 2 gallons of water every day. In terms of working out I run 5 miles every day, do about 100 sit ups every day and about 50 push ups (I am having trouble on the push up end..lol...I wanna learn how to increase my upper body strength and max out on my push ups). Only thing is that I lost about 50lbs in about 3 months and lost a lot of strength I've had in my upper body. The hardest is lifting and trying to get my body strength back. =(. Other than that...I carb up 2 days out of the week and I feel great.


John

[ArLawman]

The Atkins worked great for me, went from 248 to 193 in about 5 months.

ArLawman

[Cam]

I work about 60 hours a week in a warehouse and I'm exhausted by the time I get home at night

Is it possible for you to work out BEFORE you go to work? Give that a try. I work out in the mornings before work and I have much more energy during the day. Also, working out in the morning will cut out the afternoon excuse of being too exhausted from work. Not to mention the relief of having it done already.

[OffDuty]

Originally posted by EagleEye
What seems to work best for me is to keep a steady pace initially, for about the first half mile, then slow down just a bit for a 15-30 second stretch, and then gradually build up a bit for the next half mile. If I start to feel winded, I'll slow just a bit -- to maybe a fast walk -- for about a 15 second stretch and then speed up again.

I don't sprint until the very end...seeing the finish line coming up gives me a very big adrenaline rush, I guess.

HTH, and good luck.

Ditto that.. a good pace and motivator I also use when running is some military cadences in the MP3 player.. helps to get a good rhythm and helps keep motivation up.. If I get too winded out, I dial it back to a brisk walk for about 30-45 seconds & it gets me through..

Try it! good luck!

[Chainring]

The tool I've used to pace myself over the last 4 years has been a heart rate monitor (HRM). I have found it an invaluable tool in improving my training. I have used it on virtually every training ride, race and run I have done in the last 4 years.

With my current fitness level I know that my lactate threshold (LT) heart rate is around 165-167 bpm. I time myself for two miles, not 1.5. I also know it takes me about two minutes into the run to get to that HR. If I warm up properly before a run I should be able to hit that HR within 75 seconds. During the run I will keep my HR at that rate until about 1/2 mile to go, then I will take it up to 169-171 until the last 1/4 mile where I will pour it on and usually will finish with a HR of 175. I know that at my current fitness level I can only perform above my LT for about 3 minutes before I blow. LT is trainable, however, and I know based on past fitness levels that I should be able to move each of those performance hurdles up about 5 bpm, which would shave about 30 seconds off of my two mile run.

Even if I'm not allowed to use my HRM during a fitness test I think I will still be ok. I've used it for so long now that I know what my HR is without looking at it now. I know within a few beats what my HR is an any given time during the day and during any given type of exercise. Still, I prefer having it on.

[mmagoo]

Originally posted by Chainring

With my current fitness level I know that my lactate threshold (LT) heart rate is around 165-167 bpm.


How do you know what your lactate threshold is?

[Chainring]

Well, I'm only guessing that it is in that area but I think I'm very close. Last year I did some performance testing where a team of exercise physiologists hooked me up to some gizmos and pricked my finger at various intervals during the testing to determine my actual LT and VO2 max at that time. I actually did two of those tests within two months where I followed a certain training regimen that boosted my power output and LT. It was very cool to see the results charted out. I learned a lot. Based on that testing, combined with 4 years of training for bike racing, I think I'm in the ballpark of where my actual LT is at the current moment. I know I can raise my LT from where it is currently, but one thing I've learned is that I can only hold peak form for about 3 weeks before it starts declining again. In the past I've done a poor job of structuring my training program to optimize recovery. This year I'm just training for basic fitness amd strength so I'm no where near the shape I've been in years past, so planning in a special recovery and rest program and a rigid training program aren't really necessary.

In the past, the non-scientific method for me to determine my LT was to warm up on my bike for about 10 miles where I bring my HR up to about where I think my LT is. Then I would do a 6 mile time trial where I went absolutely as hard as I could go. Whatever my average HR was for that 6 miles, was roughly what I estimated my LT to be. The same method can be used for running. A proper warm up is a must, otherwise your HR will be artificially low for the first mile. I would suggest warming up for at least a mile to a mile and half, then running 1 - 1.5 miles as hard as you can. Of course you will need a heart rate monitor that records your average HR during that effort to get a good estimate of LT.