Any training tips for 1.5 mile run?

[Falcon_LS]

Just wondering if anyone has any tips on training for the 1.5 mile run required by the PT. My timing is 22 minutes as it stands, and I need to drop it down to 13 over the course of 7 weeks. Doing a minimum of 3 miles per day (twice on a 1.5 mile course) at the moment. Thanks!

 

[GumbyJarvis]

22 MIN 1.5 miles is somewhat slow depending on your age, J/S.
Breathe in, 2 steps in, 2 steps out, through your mouth.
Keep Going. Cramp up? Breath in on the other foot (Cramp on left side? Breathe in when your RIGHT foot is ahead of you)

I was in somewhat of the same boat, when I enlisted 5 months ago in the DEP I could run 1 mile in 14 mins, NOW I can run 2 Miles in 15:30.
Best way to improve a 1 or 2 mile run? Run 3-5 Miles daily.

Recruiter taught me the proper way to breathe, (Alot of people say through your nose, out your mouth, I prefer the "Pregnant Woman in Labor" Method 2 in, 2 out)

Now I run a mile in 7 mins, 2 in 15:30, 3 in 24:45

Dont stop, whatever you do, dont stop, stopping makes you more tired, pace yourself slower, dont walk.

Cant breath? Short of Breath? Hands over your head, interlocked on top of your head.

 

[gathermewool]

I'll suggest doing an alternate event, if possible. 22 minutes is very slow, so doing any kind of training (no specifics required) will probably show results quickly if you stick woith it. GL!!!

 

[95busa]

Try interval training. (Sprint, jog, sprint)

 

[67lemans]

Drink plenty of water. I have found that its best to change up your work out routine. Running distance is great (3-4 miles), but dont forget to work on your speed. (sprints, interval etc)

 

[JHZR2]

Thats really not a long distance to go. Id just start doing it, harder and harder. Some days really push it (sprint) then walk for short distances to rest as required. On other days, go slower and try to minimize how much you need to walk before you start jogging again. Do you want to be able to do a lot more, like 3-5 miles? yes. But At a rate like that, which is about what I walk it in, I think you want to get your body to the point of handling that distance before pushing too much further to prevent you getting plantar fascitis, shin splints and other things. STRETCH!

 

[frank2009]

I had to do timed 1.5 mile runs for my job about 20 years ago. I did that distance exclusively 3 times (say Monday, Wednesday, and Friday) a week. Never make excuses for skipping a run, and try not to gain weight. Lose weight if you need to. I suck at running, but at age 30, did it in 10:50, not great by any means, but better than a lot of the younger guys. If you are motivated to improve your time, you can do it!

 

[RISUPERCREWMAN]

With my age at 47 I have to do the 1.5 mile run in 13:50. I train three times a week. One long run 4-5 miles one medium run 2-3 miles and a short run 1.5 miles for time. Of course being at a "normal body weight helps." Good luck!

 

[Loobed]

When I was in the Army we had to be tested every 3 months for a 2 mile run. I felt that running longer was better training than running faster. Get your muscles use to running, not sprinting. At the start you should begin with a moderate pace to warm your muscles, than about 1/3 through pick up the face and remain constant. When you finish, you don't want any extra energy left. If you can sprint towards the finish line for the last few meters, you weren't pacing yourself right. I was told this by one of my Sergeants, and it improved my time.

 

[javacontour]

This!

Try to run one lap at the needed pace and job a lap at a more leisurely pace. As you progress, try to run two at the needed pace followed by one at a jog. Keep adding race-pace laps until you can run the entire event at the race pace.

I see you are on a course that is 1.5 miles. That is 6 quarter miles. So instead of laps, run-jog-run quarter miles. First week, 1r-1j and keep alternating until you've run the entire 1.5. Next week 2r-1j again until completed the distance. Third week, 3r-1j-2r. Fourth week, 4r-1j-1r. Fifth week 5r-1j, sixth week run all 6 at the race pace.

In 7 weeks of diligent training, you should be able to cut your time down to meet the standard.

The idea is that you extend the distance you run at the race pace. In this case it's just under a 9 minute mile if I'm doing my math correctly. So shoot for an 8 minute mile and that will give you some cushion.

Originally Posted By: 95busa
Try interval training. (Sprint, jog, sprint)

 

[javacontour]

PS, you could start with the jog first as a warm up and then do your run intervals.

My qualifications? When I was a young 2LT in the Army, I weighted 200-205# (was taped all the time and was in the normal body range, just muscular) and could run 2 miles in 13 minutes flat.

Intervals train your body to run faster and lengthening the run adds the endurance you need to run the complete race.

 

[mechtech2]

Keep at it.
An arbitrary time frame to get to a certain level of expertise is not important.
Improvement each time is.
We get better at things we do over and over [except for politicians!].

 

[morris]

more nitro.

 

[javacontour]

Unless there is a deadline to meet a performance objective. From the OP, it appears this is not arbitrary, but he has a fixed period of time to meet a specified level of performance.

If this is military related, it could be the difference between getting in/staying in, or not getting in/being discharged from the armed forces.

Originally Posted By: mechtech2
Keep at it.
An arbitrary time frame to get to a certain level of expertise is not important.
Improvement each time is.
We get better at things we do over and over [except for politicians!].