1.5 mile test
Welcome to the Peak Performance forums!
To contribute to the discussions please either register here for free or login.
To access 20 years worth of Peak Performance downloads, articles, workouts as well as the locked members only forum click here to take a trial membership for $1.97
Useful Links: Quick Start Guide, Forum Guidelines, Terms and Conditions,Recent Activity…
5th Oct '04, 2:27pm
I recently got envolved in the process for a State Trooper exam (unfortunately I entered late), I have been running at least 3x a week but currently am at 14:36 and need to be 12:51. last night I was on line and was told to run 12 laps, running on the straights and walking through the turns, but this person didn't think there was enough time to bring the time down (23 days). Is there any advice you have to help, I will do whatever I need to. I am 39 years old 6 ft. tall 218 lbs. and have worked out with weights for quite a long time but haven't been much for running but need to change.
Re: 1.5 mile test
5th Oct '04, 7:52pm
Hey, Bobbo, try a few interval sessions. ?
Warm up properly then do either 12 x 200metres in 40-50 seconds with the same recovery between or 8 x 300m in 50-60 seconds with same recovery between or 6 x 400m in 80-100 seconds with same recovery between or vary & mix these. Warm down. After a few days go faster &/or take shorter recoveries between. The aim is to be able to run 1 1/2 miles in a shorter time & this is quite a good way.
It is a short time scale but be positive.
All the best.
Max. 8)
PS. Always finish your sessions with a few (4) short (30-50m.) sprints, it keeps the speed in your muscles.
1.5 mile test
5th Oct '04, 11:33pm
Here is what I do with some of my clients. Each run is 30 min total time.
Day 1 = run 1 min walk 29 min.
Day 2 = run 2 min. walk 28 min.
Day 3 = run 3 min. walk 27 min.
By the time you hit day 30 you'll be running 30 min. straight.
Depending on what kind of condition your in you can change it up.
1.5 mile test
6th Oct '04, 11:41pm
Bobbo,
you can do it.you dont have much time but try hard for it.
think it this way,you only have to loose 105 seconds in 3 weeks.
thats 35 seconds each week or 6 seconds each lap of the track.
i think you should try to get used to running at the distance you have to test over.
do you run on a track for the testing?
if so always do 2 laps easy to warm up some(or run easy for 5 minutes).
run a mile and half distance but over the last 400 metre really push the pace and try to beat your time each practicing.
if it hurts think... you only have 6 of these practising before the real test.
once you finish the time test walk around to get your breating back and feel ok then run the distance again but at much easier speed.
on the running day between the time test runs then just run easy for 20 mins.
your weight is heavy for running so any body weight you can loose before the test will help for you to get to your target time.
just think positive for your test.and when you are resting about in house then go to think about the run in your mind and see yourself finishing the test in a good time in your mind.it will help you do it.
hope you get the work.
suerte pete p
1.5 mile test
7th Oct '04, 10:19pm
In 23 days you can achieve your desired time and probably smash it. Firstly, you are only training for that distance. You need to get a better base training level. This involves running further for longer. With this, intergrating intervals or speed work would be ideal. Research has now shown very high intensity interval training improves perofrmance of endurance events.
Three weeks is what you have got. If we start back to front first by discussing tapering. You dont want to be training 2-3 days prior to the event. That one extra session in that time wont help you and will elave you fatigued. Was speaking to regional lead strength coach for the EIS stated that recovering from fatigue is 3 times quicker than losing fitness. Basically, it is saying that in those 3 days prior to the test, no training means no fatigue and fitness loss will be very minimal if any and fatigue will not play a roll in the test.
First two weeks, I would run 2 x 3 miles a week at a pace which pushes you. It should not be an easy run. On differing days, 2/3 x intervals. Max gave a very good example of the intervals you should be doing. Keep a record of what you do per session and aim to improve the next session.
Beginning of last week, I would try running 3 x fast 800 metres with full recovery between each. This speed shouild be greater than what you would run 1.5 miles. This should be last hard training session. Can do light run 4-5 day prior to test. But stop training 3 days before.
Remember to warm up progressively and increase range of movement of joints prior to training and testing. You may find after training some static stretches of the hamstrings, quads, calfs, hip flexors, glutes and abductors/adductors would be benificial. In 3 weeks, flexibility can be improved which can lead to greater stride lengths and running economy without expending any more energy than previously. Hold each stretch for 20-30 seconds and repeat 2-3 times. Do after every training session. On days of not training, try not to exert yourself by reducing recovery time.
Ensure you getting plenty of water and energy buildiing up to test. Look on www.brianmac.demon.co.uk for carbo loading, hydration and nutrition. This can all have a pivital part of your programme.