Thread: Running: What to do when you've peaked

Thoughts after a successful physical agility test --

I think I've done pretty well at improving my run times to just a tad over 11 minutes for a 1.5 mile run. Not bad for an over-40, if I say so myself.

What I'm wondering is how much more I'll have to improve in an academy. This 11 minute figure is pretty much where I seem to be stuck; I can't seem to lower it very much. I don't want to look like a slacker in the academy by not improving. Or maybe I shouldn't have tried so hard at the agility test?

Anyone have any suggestions on how to train myself to the next (academy) level?

Originally Posted by [QUOTE

EagleEye;472558]Thoughts after a successful physical agility test --

I think I've done pretty well at improving my run times to just a tad over 11 minutes for a 1.5 mile run. Not bad for an over-40, if I say so myself.

What I'm wondering is how much more I'll have to improve in an academy. This 11 minute figure is pretty much where I seem to be stuck; I can't seem to lower it very much. I don't want to look like a slacker in the academy by not improving. Or maybe I shouldn't have tried so hard at the agility test?

Anyone have any suggestions on how to train myself to the next (academy) level?

[/QUOTE]



Have you been doing interval training? Seemed to work for me. Just be careful not to overdue it, so you don't injure yourself. Runners World has some good running programs.
I noticed when I went through a some of my military training the competition made me faster along with the regimented lifestyle and better diet. I always seem to run faster when there is someone I am trying to catch during the PFT. Never been to a Police Academy but I assume it is a boot camp style atmosphere.

Start running backwards.

Originally Posted by EagleEye

Thoughts after a successful physical agility test --

I think I've done pretty well at improving my run times to just a tad over 11 minutes for a 1.5 mile run. Not bad for an over-40, if I say so myself.

What I'm wondering is how much more I'll have to improve in an academy. This 11 minute figure is pretty much where I seem to be stuck; I can't seem to lower it very much. I don't want to look like a slacker in the academy by not improving. Or maybe I shouldn't have tried so hard at the agility test?

Anyone have any suggestions on how to train myself to the next (academy) level?

As previously mentioned, interval training might help you.

Also, run utilizing hills. Hill training will improve your 1.5 mile timed run.

[QUOTE]

Originally Posted by MakeItHappen

As previously mentioned, interval training might help you.

Also, run utilizing hills. Hill training will improve your 1.5 mile timed run.[/QUOTE

]


Running on hills is a great tip, however I would try to find a field to run on that is hilly. I ran on cement to start some hill training and am still suffering from shin splints because of it. I never had problems with them before because I would always run on a soft track or treadmill. There is a good park around where I live that I am going to start using to do sprints up the hills.

I will have to give running backwards a try.

Intervals are great. Hills work, but invite injury. Try adding distance. Lot's of it. With distance comes speed. And stay away from concrete. Tough on the joints.

Also, check your weight. If you're carrying around a few extra pounds, they are probably costing you a few seconds on your mile time.

we used to run dirt hills in parks, great total workout. Also they made us lift light weights at high intervals, and do tons of sit ups, the stronger my core got the faster my times became...odd I know, but I believe theres a lot of speed found in lifting your knees hence why hills help so much.

Hills are great, Wind-Sprints and interval runs as previously stated will improve your time. 1.5 miles is in essence a sprint. Improving your short-distance stamina will improve your time. In the academy you will probably see many guys below 11 and some in the 9-minute range or faster by the end. Good luck

You could add weight when you run as well. There are weighted vests, wrist and ankle straps that will help you lower your times if you train with them.

[QUOTE][/QUO

TE]

Originally Posted by MakeItHappen

You could add weight when you run as well. There are weighted vests, wrist and ankle straps that will help you lower your times if you train with them.

I thought about purchasing a weighted vest. I figure it could help with running and pushups. Do you own one of these? Do you use them for sprints or more long distance times?

I don't own a weighted vest. I own sand weights that I put on my scuba belt when I dive. I love the outdoors and do a lot of long-distance trail running. I throw them in my Camelbak, let them settle on the bottom snugly and then just run. The key is to get them settled in the bottom of the pack and secure the pack tightly so that they don't bounce while running.

I don't use them for push/sit/pull-ups but I do agree with you that they will help you.

Good luck with your training.