New to running, need help.

azampino1

I am currently trying to get into running shape. I have a fitness test coming up and I have to run 1.5 miles in 12:29. I am shooting for 12 or less, so I'm not cutting it down to the wire. I started a couple weeks ago.
I need to get to a 8 minute mile (for 12 min. Mile and a half). I currently am doing a little over 9 minute mile. I am currently only able to make it 1 mile.
I am not following a program, I am just going out and running. Should I be using a program/rutine?
I also have a few other questions.

1. If I keep at it about how long should it take for me to reach a 8 min/mile? And increase my distance?
2. How long till I can run without getting out of breath? I am currently able to get to the half mile mark fine then my chest starts burning and I am very out of breath. This causes me to slow down some, thus affecting my times and my distance(currently I am only able to make it 1 mile).
3. I am also getting a pain in my right side it starts a few minutes into my runs. Is this something that will go away as I keep training. Is there something I can do to provent this?
4. How many days should I be running. Can I run every day? Do I have to do rest days to recover, like with weight training? Should I be running every other day?

TavistockToad

If you can't run further than a mile yet, run slower till you get to 2 miles.

How long have you got till the test?

StaciMarie1974

I'm not an expert - but would think your first priority should be distance and then work on speed. If you're having chest/breathing issues, you're going too fast. Slow down a little and see if that helps.

I've always heard to alternate days until you at least get used to the activity. Though for running only 1-2 miles I am not sure that is relevant?

jemhh

Allan Thrall has a good video talking about how he trained before going to bootcamp, where he ended up excelling. He talks about running at about the 5 minute mark.

https://www.youtube.com/watch?v=zy41a_RtzNo

MeanderingMammal

azampino1 wrote: »

I am currently trying to get into running shape. I have a fitness test coming up and I have to run 1.5 miles in 12:29. I am shooting for 12 or less, so I'm not cutting it down to the wire. I started a couple weeks ago.
I need to get to a 8 minute mile (for 12 min. Mile and a half). I currently am doing a little over 9 minute mile. I am currently only able to make it 1 mile.
I am not following a program, I am just going out and running. Should I be using a program/rutine?

Assuming that this is some form of assessment centre for the military or a law enforcement role I can speak from some experience as a military recruiter, and having had those under my command having to pass these for annuals.

I'd say two things. Train for your training, rather than your selection. In my service you'll have a re-run of the selection tests on day one after arrival at training, and from there on in everything gets longer. I'd recommend being able to comfortably run for 10km before starting training.

With that in mind it is worth using a training programme.

The other aspect is that speed comes with distance. Rather than training for pace over a mile and a half, if you train up to 10km you'll find your mile time comes down. An 8 minute mile for a mile and a half is well within your range.

fwiw at 47 I can beat that time pretty comfortably, with most of my mileage being long steady distance work.

I'll do one speed session per week, generally about a 10-12K total distance in that session. There is no point in doing anything other than long steady distance until you're doing about 40km per week over four sessions.

3. I am also getting a pain in my right side it starts a few minutes into my runs. Is this something that will go away as I keep training. Is there something I can do to provent this?

Some of this is about adaptation, you'll get used to it.

Jthanmyfitnesspal

I'm assuming you are a young person and not a geezer like me.

The way to get there is through interval training. I suggest getting a heart rate monitor (I like Wahoo Fitness) and doing 1-2 minute alternating intervals slow/fast. Interval length set by heart-rate response. The slow interval needs to be long enough to see HR recovery below the ~75% level (zone 3) and the fast interval should get you into the 90% (zone 5) range. You can start by walking the slow interval, but you should graduate soon from walk/run to jog/run.

This page helps you set you zone. The mystery number is your max HR, which you can intuit from doing the intervals and watching your heart rate.

http://www.fitdigits.com/personalized-heart-rate-zones.html

I've gotten a lot faster by this method and you can too! Best of luck!

ValeriePlz

Agreed on intervals. That's the best way to increase speed. Since 1.5 miles is not super far, you should be able to do this in a shorter time period than you would if you were trying to increase your 10K speed, etc.

brittyn3

Get your distance up first. Once you can run 2 miles comfortably, start chipping at the time. Do intervals or fartleks. Fartleks are a little more flexible as you can just pick objects to increase speed to vs. set time and different intensity. Plus, they are more fun IMHO. At first pick a telephone pole to increase your speed to. Then recover/slow run until the next. Try to go longer the next one. Etc. If you prefer more structure - then do intervals/tempo run.

http://www.runnersworld.com/tag/fartlek

How are you measuring your pace/distance?

ETA: 1. If I keep at it about how long should it take for me to reach a 8 min/mile? And increase my distance? It depends on the individual and fitness level
2. How long till I can run without getting out of breath? I am currently able to get to the half mile mark fine then my chest starts burning and I am very out of breath. This causes me to slow down some, thus affecting my times and my distance(currently I am only able to make it 1 mile). Again, this is individual. Once your fitness level improves, your breathing will improve (assuming no medical issue ie asthma etc.)
3. I am also getting a pain in my right side it starts a few minutes into my runs. Is this something that will go away as I keep training. Is there something I can do to provent this? You are getting the pain in your side from lack of oxygen. As in you are working too hard and your respiratory system is not ready for the level of activity you're trying to do.
4. How many days should I be running. Can I run every day? Do I have to do rest days to recover, like with weight training? Should I be running every other day? This again, is highly individual and depends on your body. You can run a mile everyday if it's what your used to. As for running increased distance, try adding on a small amount every other day until you are up to 1.5 or 2 miles. Listen to your body. If you have any aches and pains that shouldn't be there, it means you're over training.

spiriteagle99

The side stitch comes from running too fast for your fitness. It will pass as you get in better shape. Run more slowly so you can build your endurance so you can go farther. Starting out, it is better to run every other day. Your aerobic capacity will improve fairly quickly; your muscles, tendons and joints will take longer. Pushing the pace is likely to get you injured. Run 30-45 minutes at a time, mixing walking in if you need to. When you can run for 30 minutes without a break, you can add another day. Then run most of your runs slow and easy, but one day a week do some faster parts to your run. Start with a good one mile warmup, then do fartleks or short sprints. Speed will come with more miles.

stanmann571

1. How long do you have?
2. How old are you?
3. Have you ever run a 12:29/1.5

From experience.
Yes you can run every day. But not EVERY day. Take at least one rest day a week

Here's one way to go about it... C25K is another

Warmup... 5-10 minutes fast walk... Cooldown same....

Day 1 Slow run. Try to make it to 2-3 miles... don't worry about pace. Walking is OK, but do it as briskly as you can Ideally faster than 4 mph the goal is recovery not rest(meaning you're trying to keep your HR elevated. Run as able till you hit your target distance
Day 2 Pace work Options include Run the corners/slow run the straights or Run 1/4... walk/slow run 1/4(if walking walk as slowly as needed in order to have the energy...mental and physical to get through the next lap. Your goal Is to run 1.5 miles at your test pace... in order to do this, you'll end up doing 3-4 miles in total.
Day 3 Slow run See day 1
Day 4 rest... You can go for a 30-45 minute Brisk(3.5 mph or faster pace walk)
Day 5 Repeat Day 2
Day 6 Repeat Day 1/3
Day 7 Rest(complete rest)
Repeat 1-3x

Every 2-3 weeks, replace day 1 with a test day and day 2 with an extra rest day(like 4 not 7).

azampino1

Thanks for the replies so far.
I am currently 29 yo, I have never been a runner. I was doing the treadmill for the past 3 months before I started the outside running and I could do 2 miles without a problem at 6-7 mph. When I started outdoors I am having a hard time.

As for the deadline, I don't have a set deadline but I want to get it done ASAP. I am currently talking with the local agency and they are interested in hiring me. They said I can take the test whenever I am ready, just to let them know. I am good with the rest of the testing stuff except the running and the sprinting. I don't want to push it to far out, and have them loose interest or think I am not interested.