1.5 mile army run - JP Fitness Forums

SA80 · 01-06-2005, 05:59 PM

i have a problem i need to do a 1.5 mile run in 11.30 but i timed my self today and its only 12.30 i need to lose a min by tuesday as thats when the test is.
Does any one have any tips for me.
i was thinking about doing 3 mile runs maybee fit about 3 before tuesday. any tips please thanks very much. SA80

ODB · 01-06-2005, 06:44 PM

Wow! Short notice. How did you feel after the 12:30 run? will you be running with anyone that can pace you? You can't do much between now and then change your fitness level. I would see if you can find someone who can do it and run with them. Let them pace you at a faster run and see if you can do it. Otherwise, unless someone else has a better idea, you'll have to just suck it up and run until your dead. Sorry but that's all I've got.

gobbla · 01-07-2005, 01:24 AM

Yeah...a week isn't enough time to knock off a minute. You might go out and run sprints one day (sooner the better) and then just rest for the day of so you can give it your all.

SA80 · 01-08-2005, 03:18 PM

thanks

anonpostguy · 07-26-2005, 12:32 PM

I've got to do the same run for the police force. Just looking for some tips on how best to train for this run. I have some time to prepare. Any help greatly appreciated.

Thanks,
Anonpostguy

ODB · 07-26-2005, 12:48 PM

How long do you have to train?

Simon. · 08-01-2005, 09:54 AM

Well I might as well jump in [img]smile.gif[/img]
I have to run 2km as a part of a test for the military in early December and was wondering if any of you experienced runners can help in regards to training...
My score right now is pretty horrible (used to be able to do 9:00, not alot less horrible but now I'm even worse, about 9:30 ?!@%!)
I'm looking to get down to about 8mins, maybe even below, hey the lower the better! [img]tongue.gif[/img]
Can you guys recommend a training program for a -=2=-km run? The minimum I see around the internet is 5k and I'm pretty sure it's not optimal for peak performance at 2km...
I have zero experience this and while I believe I can set an ok -/+ weight training routine I'm clueless about this particular aspect of fitness.

gobbla · 08-01-2005, 01:45 PM

I can't tell you what to do, but I'll tell ya what I'm going to do once we get established @ GK to get ready for next years PT test.

Lifting Program---westside for skinny bastards II

Run---
800m sprints x 3 (2x per week)
2m light jog x 2x per week
1 long run per week

Faraz421 · 08-02-2005, 10:49 AM

I think Gobbla's get a good set up, pretty adapted for a 2k run as well.

You definately want a long run in there, for the cardio training as well as for your muscles. The sprint or more intense running days with shorter distances will be most conduscive to your training(sorry i love that word) but because of the intensity it isn't recommended to do them more than twice a week. So then throw in an 'easy' run day or another long run. It shouldn't be too bad.

For the sprint/intense runs, stick with the same over all distance, but in time, increase the distance of each sprint. Say you start with 400m x 3 sprints, than move up to the 800m x 3, you'd really get the same training improvement if not a better one at a less taxing workout (allowing better recovery) - unless your already at the level of doing the 800m x 3 fairly well. Good luck.

Simon. · 08-05-2005, 03:53 PM

Thanks gobbla and Faraz, that makes sense [img]smile.gif[/img]
I started a thread about this in the training forum but... nobody likes me so i'll ask here

Do you guys think bulking up with the Waterbury Method combined with this type of training a good idea or is it a bit too much? The run is top priority right now so maybe I could reduce the leg volume a bit and be pretty much okay...
Also, gobbla, how long IS a 'long' run? something like 3-4k? Should I reach near death in this one the same as I do on my 2k runs or should it be just a very light jog?
What recovery time should I use for my sprints and when can I increase the distances...? When it feels 'too easy'? Should the rest intervals stay the same as I progress in distance?
Thanks everyone [img]smile.gif[/img]

Buk · 08-05-2005, 04:06 PM

I would not increase the distances for the sprints, these are for SPEED improvement. If anything I would suggest 800x3 one day, and on another day do 400x4(or5). Even shorter sprints would be benificial once and a while. I would allow almost full recovery MOST days, as much as 4 minutes when running 800s. You want to be running these FAST. Sprint days should be your hardest days, they should never feel 'too easy'. Run 1 hard 2k, 1 easy 2k and make your long run between 4k and 8k with varying intensities.

gobbla · 08-05-2005, 04:53 PM

IMO WM would probibly hurt your running. If memory serves you'd be doing legs fairly intensly 3 days a week...that'd kill your sprints. That's why I'm going w\ WSFSB II...only 1 leg lifting day to compliment the running vs competing with it.

Like Buk said increasing the distances on sprints kinda defeats the purpose. All your trying to do is build a tolerance and get your body climatized to running at a faster pace than what you're really shooting for. Sprints will NEVER be too easy. Recovery time between sprints is kinda relative. Bottom line is you should be able to run all 3 at the same pace (or at least within a few seconds) if you're absolutely dead on your 3rd sprint then you ran the first 2 too hard...if you still have plenty of gas after the 3rd then speed your ass up.

Long run...you're just covering the distance...don't worry about speed.

"Normal" runs, give it some effort but don't kill yourself...there'll be plenty of time for that on your next sprint day.

BTW, if anything I say contradicts Buk, take his version. He's better'n me!

Faraz421 · 08-05-2005, 10:16 PM

Quote:

BTW, if anything I say contradicts Buk, take his version. He's better'n me!

Same goes for me in comparison to both Buk and Gobbla.

This may be a bit neurotic? But check this out for training paces:
http://www.runnersworld.com/article/...0-1000,00.html