1.5 mile run

Answer a few questions:

What is your current fitness? What is your age?height?weight?
Do you and/or have you run in the past?

What can you complete the 1.5 miles in now?

standelds said:

I have a physical fitness test requiring I run 1.5 miles. The test is the
week of 17OCT. Any ideas for programs to improve my time on this test? I
would like to do it in 10 minutes or less.

Dustin

You need to be condition and learn how to pace yourself through the 1.5mi
run so you don't start fast and suffer later.

Run between 2 and 6 miles per day (work up to it), put some variety into it.
Include some hills or windsprints on grass after your run when you get in
better shape.
So for example:
Mon: .75mi trial (on the track, .75 mile warmup, .75 mi cooldown)
Tue: 5mi easy, 5x50m windsprints on grass
Wed: 3mi , running the uphills hard. (Or, 15" on the track, running 40"
fast and 20" slow nonstop - start out controlled - it's actually a killer
workout).
Thu: 6mi easy, 5x50m windsprints on grass
Fri: rest
Sat: 4mi easy

Run .75mi that distance every week at 90% intensity (warm up and cool down
also of course) and use that as a rough gauge of your progress. Aim to run
each lap in the same split time or starting slower and ending faster. Learn
the feel of this pace - every time you go by a 200m or 400m mark,
guesstimate if you're fast or slow and then look at the split. This will
train you to know your pace well. This will give you the experience and
confidence to stick to your pace and mow them all down in the second half.

I'll bet on test day you can take that .75mi pace and carry it for 1.5mi
when there are people to pass. You might try the full distance/full pace
once or twice in Sept.

Dave

"standelds" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have a physical fitness test requiring I run 1.5 miles. The test is the
week of 17OCT. Any ideas for programs to improve my time on this test? I
would like to do it in 10 minutes or less.

Dustin

"David Geesaman" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

You need to be condition and learn how to pace yourself through the 1.5mi
run so you don't start fast and suffer later.

Damn Dave, that was a damn fine answer for something that smells rather
trollish...

I would ask what the minimum he must complete it in to pass is and ensure he
can do THAT before trying to go to < 10 minutes. It sounds like the run they
made us do in the military and, depending on your age, you got enough time
to complete it in if you were in relatively decent shape and not a runner.

Quoted message said:

<[email hidden]> wrote

Quoted message said:

... if you can't run 1.5 miles in 10 minutes.
My two year old son could do that tomorrow.

Hey, my two year old son could come up with a better troll than that.

Your shorty-short one was a good start, but you've got to work on your
consistency.
We got standards around here.

Currently, I commonly run between 10 and 20 miles a week.
30 years old
5'10"
weight around 210lbs
1.5 mile time now is 11:30-11:45
I have 13:45 to complete it in.
I just finished recovering from a calf injury or my mileage would be higher.

"MH" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Answer a few questions:

What is your current fitness? What is your age?height?weight?
Do you and/or have you run in the past?

What can you complete the 1.5 miles in now?

standelds said:

I have a physical fitness test requiring I run 1.5 miles. The test is the
week of 17OCT. Any ideas for programs to improve my time on this test? I
would like to do it in 10 minutes or less.

Dustin

"standelds" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Currently, I commonly run between 10 and 20 miles a week.
30 years old
5'10"
weight around 210lbs
1.5 mile time now is 11:30-11:45
I have 13:45 to complete it in.
I just finished recovering from a calf injury or my mileage would be
higher.

Definitely be careful with the calf injury. Ramp your mileage very
steadily. Weight loss will help your times significantly.

Dave

Most people who ask this question are starting
from a no running background, but ten weeks
should be enough for most young adults to be
able to build up to this distance.

The answer is to run year round. As another poster
stated, this test is trivial for most regular runners.

Make sure you have the correct shoes as you ramp your mileage (go to a
running store and get them to check your stride and fit a pair of
shoes). Proper shoes and some weight loss will make your effort easier
as it lowers the risk of injury.

slowly get to 20+ miles a week with a speed workout once or twice a
week. Never two hard workouts in consecutive days. Watch your eating,
shoot for losing a pound a week and I would say you have a good chance
at sub 10.

MH

standelds said:

Currently, I commonly run between 10 and 20 miles a week.
30 years old
5'10"
weight around 210lbs
1.5 mile time now is 11:30-11:45
I have 13:45 to complete it in.
I just finished recovering from a calf injury or my mileage would be higher.

"MH" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Answer a few questions:

What is your current fitness? What is your age?height?weight?
Do you and/or have you run in the past?

What can you complete the 1.5 miles in now?

standelds said:

I have a physical fitness test requiring I run 1.5 miles. The test is the
week of 17OCT. Any ideas for programs to improve my time on this test? I
would like to do it in 10 minutes or less.

Dustin

The test is trivial. I'm trying to improve my times. I could pass the test
without trying because I have started to run pretty consistently. I haven't
really done much speed work and am looking at running some races like 5K,
10K and olympic distance triathalons. Therefore I would like to use the
upcoming test as a springboard to incorporating some 1/4 mile-mile sprints
in my training to improve my competitiveness at these events.

Dustin

"rick++" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Most people who ask this question are starting
from a no running background, but ten weeks
should be enough for most young adults to be
able to build up to this distance.

The answer is to run year round. As another poster
stated, this test is trivial for most regular runners.

standelds said:

5'10"
weight around 210lbs

Do you really want to run faster? Then lose at least 40 pounds. No
training required. Seriously, you're setting yourself up for an injury
trying to run at that weight. Do some walking, cut back on the
calories, then after losing the weight I'll tell you how to run faster.

You need 13:45 and you already have a 11:30? What's the problem?

standelds said:

Currently, I commonly run between 10 and 20 miles a week.
30 years old
5'10"
weight around 210lbs
1.5 mile time now is 11:30-11:45
I have 13:45 to complete it in.
I just finished recovering from a calf injury or my mileage would be higher.

"MH" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Answer a few questions:

What is your current fitness? What is your age?height?weight?
Do you and/or have you run in the past?

What can you complete the 1.5 miles in now?

standelds said:

I have a physical fitness test requiring I run 1.5 miles. The test is the
week of 17OCT. Any ideas for programs to improve my time on this test? I
would like to do it in 10 minutes or less.

Dustin

timeOday said:

You need 13:45 and you already have a 11:30? What's the problem?

For the US military, the annual fitness test requires a 1.5 mile
run. The 13:45 is the maximum time allowed. But, to score maximum
points on the test (and be eligible for promotion) one needs a time
of about 10 minutes, with certain parameters for max HR and recovery
time.

The exact figures depend on age, air temperature, and other factors.
Younger guys need faster times for max score. Slower times are
allowed on hot days. Old senior master sergeants with special
skills don't have to run as fast. (I don't know all of the details
-- just what I have heard from my brother.)

They strap a heart monitor on each soldier, make them do the run,
and then measure the run time, the heart rate at the end, and the
recovery time. Each service does it a little differently, but they
all measure fitness, not just speed on the short run.