running question

[Hulk21]

im planning on taking a 1.5 mile run on sep 13. right now i can run it in about 15 min and 45 seconds. Is it possible that within 7-8 weeks i can reduce it to 12:51 min. Would anyone reccomend me running at least 4 days a week for the next 7-8 weeks. Hopefully there are running experts that can give me some advice on how to prepare from now to 7-8 weeks.

[MrCool]

It's very possible. For the past several months I have been doing a lot of running. However, it wasn't until about four months ago that I started timing myself. When I started timing myself I was at a miserable 17:04 in the 1.5 mile run. I began running 5 times a week at 5 miles per day. The biggest obstacle for me to overcome was breathing. Everytime I ran faster I would start to breathing like a guy who spent a minute and a half underwater.

Under the advice of some board members I began to incorporate sprints into my running and also began running up hills. I also reduced the number of days I would run per week. Instead I opted to run every other day. I also worked hard on the heavy bag in the mornings and would jump rope for about 15 minutes on the off-running days.

I went from 17:54 to 13:03 in less than 5 weeks. Since then the progress has been a bit slower. I'm currently at 11:51, but hey, I've seen some serious improvements.

Some other advice I can give:
1. Listening to good music while running helps.
2. Don't kick the heavy bag unless you know what you're doing. I learned the hard way.


MrC
:cool:

[rammx32]

Build up your stamina on longer runs by going real slow.

Try doing some hills, it will make you run faster on the flat surfaces.

Try a 5 to 10 minute jog, then run 30 seconds at fast speed, then back to a slow job. Do that over and over. Don't forget to get some rest as well.

Also wear some good running sneaks. Saucony and Asics and Addidas make some great running sneaks.

Good luck!

[DJOHNSON954]

I say yes, run 4 to five days a week. However, I feel it is important to let your body rest and heal before the test. How long? That depends on you and your body. I would say do not do any running for atleast 4 days before your PT test. My best run time in the Army was after 30 days of no PT. That is the extreme but rest is very important after training hard for something like this.

To help shave time off of your run time, I say get on the track and sprint the straight aways and jog the curve. You could also start out sprinting the curves and jog the straight aways until you build yourself up to the other. This really helps improve your stamina. My take on running is just like push-ups and sit-ups, the only way to get better at them is to do more of them.

I also recommend drinking alot of water also. Cut out pop and stick to H20! Especially the day before your test. The water you drink today will help you tomarrow. Good luck to you!

[newbie72]

I have my 1.5 mi test coming up in 1 week. I had started a little closer to the mark, say at 12 min, but have brought it down to under 11 min. in 1 month by doing the following:
- sprints: they work. I also found that during my sprint/jog 1/2 mile alternate workouts, i get the fastest 1.5 mi time.
- nautilus leg exercises: your heart works harder if your legs are more tired, so strengthening the legs eases the whole run
- always run at least 2 miles. it's a better cardio workout, and then 1.5 miles seems very easy
- i like to use a treadmill. yes, it is easier than running outside, but you can set a very fast pace (like a 6.5 min mile) and then you have no choice but to stick with it or you will fall off and crash into the stairmasters. but of course mix that in with outside running.
- get good shoes. it really does help
- listen to the Rocky soundtrack

gluck. the 2 min. run at Quantico even for an average score is a 7 min. mile pace, which is pretty damn fast!

[Hulk21]

say if i jog at least 5 miles a day for the next 7 weeks can this cut me down from running 15:45 to 12:51 which is what im looking for. This is the way i plan on using. If anyone can give me a better running program i will appreciate it.

[SgtDeen]

I would say that five miles a day is way to much if your running 1 1/2 miles in 15:45 right now. 15:45 is a quick walk. Are you sure your running a mile and a half? The reason I say this is because I was a training NCO in the Marine Corps and the failure was 28 minutes for a three mile run which is 14 for a 1 1/2. When I would run with the guys that failed it was very,very slow so 15:45 sounds wrong.

I ran my PRT for the FBI yesterday, and I ran 11:33 which was down from 13:37 a couple weeks ago. My advice would be to prevent injury reduce the five miles down to around three and try to mix in some hills, sprints and intervals. Also if your big like me 6'4" and 235 you want to save your knees. Stick with and you'll get there. Good luck.

[gotcha]

going from 1.5 miles right to 5 is a major injury waiting to happen. you need to gradually progress to that distance or you will suffer from overuse injuries and then you wont be able to run the test at all which would leave you really screwed! do some hills, sprints, etc

[Hulk21]

On saturday i began my training for the 1.5 mile run that i must complete in 12:51. I jogged 1.5 miles one way and 1.5 miles back to the way i started for a total of 3 miles. i calculated the 1.5 mile run at 15:50 according to my watch. I hope i was following a good program, hopefully someone can comment. On Monday i jogged again. I noticed my body was less tired than the first day. I calculated the run on monday at 15:10 according to my watch. Is this normal to make a 40 second improvemet on my second day of training for the 1.5 mile run. i jogged in the same format as i did in the first day