help for a friend - possibly impossible

lishie_rebooted

My friend is in the Army National Guard.
Running isn't his thing really - I don't think anything physical is but I digress.

He just bombed his 2mi PT run: 20:28
He needs 17min or less to pass and he's got 25 days to shave 3.5min off his time.

He's asked for my help since I run but I'm no Doug or Carson so my advice may be trash. I suggested not running everyday and intervals. I also mentioned hills and longer-slower runs (since my 5k PR was 1 month post half)

Was I on the right track? I realize its probably not possible to shave that much time in that little time but I'd like to help my friend

Thanks!

SchweddyGirl

Not sure how his command works his PT, but mine basically says you have to show improvement by the deadline they give you. The military in me isn't sorry that he didn't do well, especially since he knows that this thing comes up annually or bi-annually and should have been maintaining.

That said, you are correct in telling him that he shouldn't be focusing on running everyday. Swapping running with some type of cross training will help more in the long run. Also, slowing down and doing a once a week speed session and a once a week long run (in his case about 5-6 miles) will help him improve his time. Shaving that much off in only 25 days will be extremely tough, which is why I asked about how his command handles these types of things.

amandaturns30

Was pacing potentially a problem? If he bombed by taking off at a dead sprint he could practice pacing. Otherwise trying to build up endurance including cross training and do some speedwork seems credited. Maybe 200s and 400s with very short rest and trying to hold the pace over lots of reps. Polished off with some short sprints/bursts for leg turnover and explosive speed. But with 25 days a lot is mental. That's why I mention pacing and speedwork that will teach holding speed and discomfort without overdoing it. Maybe closer to test day input 17 min two mile pace into a treadmill and hold it for a few min to get the feel in his head.

lishie_rebooted

I'm not sure if pacing was a problem.
He said it was 29 laps around the track for the January test but in February, it'll be around "a normal track" (his words)

I did ask him what would happen if he didn't get the 17 min but got 18min, he said they'd be mad (less mad than with 20min) and he'd be retaking it in March.

MeanderingMammal

As upthread, I'd generally look for evidence of effort to improve, and some progress. In my service i'd expect a remedial PT log as evidence of the former.

I now generally advise 5K training to potential recruits and non runners approaching their annuals. In 4 weeks he should get down to 18 by running longer with some fast fnishes.

GiddyupTim

I think that if he only has 25 days to show improvement, he better focus on one thing and he better get out there and put some work in. No, not every day, but five days out of the week. Forget the intervals or strength training -- too complicated. He should go a little bit further each run. Maybe just another lap, or another block further, each time. That will make him a stronger runner, which will improve his pace.

SonicDeathMonkey80

That's a crapload of improvement in a little over 3 weeks. I'd encourage him to buy a good pair of track spikes - every second counts

lishie_rebooted

So results are in.
He improved his time but didn't get the 17:00 or less.
He got 19:36. And said last time his time was 22:28, not the 20:28. Either could be a typo lol