improving 1.5 mile run

Discussion in 'Fitness & Nutrition' started by Mojo, Nov 21, 2005.

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  1. Mojo

    Mojo New Member

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    i havent taken cardio seriously until now. the academy i will be going into requires a physical test which consists of:

    Run 1.5 miles in about 14.36 minutes
    Complete 28 pushups without resting
    Complete 35 sit-ups in one minute

    its based on how good your core fitness level is.:hsd:
    yesterday, i attempted the 1.5 mile run and it took me 17:10 min:o besides running the 1.5mi over and over everyday, what other activities or nutrition can help me achieve my goal of 14min? i stretch for 3-5min before running the mile and walk for a good 3min for a warmup on the legs.

    as for the pushups, it'd be cake for me. but the sit-ups..:dunno:
     
  2. Moistfly

    Moistfly Anal Bum Cover

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    1) Don't run it over and over every day, run 3 times a week and do some cross training the rest of the days

    2) Focus on shorter runs at quicker speeds and build up to that distance, rather than trying to run that distance every time and build the speed up

    Just my opinion :o
     
  3. Mojo

    Mojo New Member

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    i did some searching and it sounds like shoes are important. i run with some $15 walmart sneakers and their pretty beat.

    what are great shoes for cross training/running under $30?
     
  4. knucks

    knucks Active Member

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  5. Yail Bloor

    Yail Bloor OT Supporter

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    interval running

    run hard for 30 seconds, jog or walk for a minute. repeat for 8 to 15 minutes

    running stadium steps and doing sprints will do wonders as well
     
  6. Socrates

    Socrates New Member

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    lol no. In boot camp, we were issued some cheap ass Nike's for PT and we still had guys running 3 miles in less than 18 minutes.
     
  7. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    HIIT, and keep your motivation up
     
  8. Leo95SE

    Leo95SE The OMINOUS one

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    courtesy of the black book..
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  9. Moolex

    Moolex New Member

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    I have always done endurance sports, and the key to improving your time in a specific distance will be both interval and distance training. If I were training for a 1.5 mile test I would alternate intervals one day and pace running the other days.

    M- On a 400M Track 6X400 with 3 minutes rest
    T- Run 2 miles well below the pace you run 1.5 at.
    W- On a 400M Track run 4X800 with 4 Minutes rest
    TR- Run 2 Miles below your desired 1.5 pace
    F- Run 2X800, 2X600, 2X400
    S- Run 3 Miles below 1.5 pace

    That would be a good workout to take a lot of time off your run. The day before the run it is important to do ~Double distance pretty close to your desired speed and then a little bit of sprinting.

    That is the type of workout we would do for Cross Country.
     
  10. elysium

    elysium New Member

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    There is no way the thread starter would be able to do this right now though as he is too out of shape. He needs to work his way up to this training program.
     
  11. Moolex

    Moolex New Member

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    Anyone can do that workout. It's all about the splits that you run. Running at a certain percent of possible speed is the same no matter if that speed is a 5 minute mile pace or a twelve minute mile pace. There is a lot of mental effort involved in endurance.
     
  12. GOGZILLA

    GOGZILLA Double-Uranium Member

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    yeah people saying just do sprints and stuff have no idea about cardiovascular base. if youre having trouble running 1.5 miles at over an 8 minute mile pace youre either too heavy, have no cardio base or both. you need to start doing more low intensity jogs for longer distances.
     
  13. 396Hawk

    396Hawk Active Member

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    Spend some money on some good running shoes. They can make a huge difference. (I spent $80 on my last pair)

    I'm lucky enough to have a great store near me, all the guys that work there are marathoners/triathletes.
     
  14. Moolex

    Moolex New Member

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    My favored pair of flats run 110 dollars a pop :o they are so worth it though.
     
  15. droogie

    droogie New Member

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    I finally learned about good shoes. Got some top Asics with some good inserts and I look forward to running now.
     
  16. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    From what they told me and what i've done that works, run for 30 minutes a day, 5-6 days a week.

    Keep your heart rate up for 30 minutes and it'll increase your endurance. that's all there is to it.
     
  17. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    what is this for, HIIT?
     
  18. elysium

    elysium New Member

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    Thank you.

    I'm no expert but maybe once he is down to a 12 minute ish 1.5 mile then start. even then thats not that great of shape and those splits would be hard
     
  19. GOGZILLA

    GOGZILLA Double-Uranium Member

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    exactly sprints will do nothing for him
     
  20. Moolex

    Moolex New Member

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    Thats the way we trained everyone during summer camps. Its not necessarily a sprint, just a pace faster than you run 1.5 miles in. Even people with 35 minute 5k times could do that workout, it just took them forever. I never saw anyone "unable" to do that workout, and everyone got much better while doing it.
     
  21. Accord

    Accord New Member

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    No offense, but those minimum requirements are EXTREMELY low and anyone and I mean anyone should be able to meet those unless they're overweight, which i'm assuming is your case.

    Lose some weight and you'll easily be able to meet all those requirements without ever even having to train for them.
     
  22. GOGZILLA

    GOGZILLA Double-Uranium Member

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    yeah im not saying anythings wrong with your workout just at a beginner level its alot better to get more of a cardio base than focus on sprints
     
  23. mizunin

    mizunin New Member

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    basically, run more than 1.5 miles at a slower pace to build up your endurance, and then do some trackwork/sprints to build up speed. i think i was beaten on this advice



    oh and stretch afterwards, too
     
  24. Moolex

    Moolex New Member

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    Our coach always stressed that you would not gain cardio base as fast as you could if you just go out and bum along for long distances everyday.
     
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