To those who run?

Nessie112
Nessie112 Posts: 39 Member
in Fitness and Exercise
Hey everyone!
I was just looking for some advice :) There's this goal I have that I really need to hit and I just wanted to know the best way to train for it. I have to run 6 laps (of the local high school track) in 12 minutes or less If I could hit around 10 minutes I would probably cry tears of joy :P . Each lap is 400m, so I need to run 2400 meters in 12 minutes. What is the best way to train for this? How often should I train? Any other tips to help me reach this goal? Oh I want to be able to do this by April. :) Thank you!

Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    can you run this distance now? if not then start off by being able to run the full 2400m/1.5 miles and make note of your time.

    from there work on building intervals to the run where you are running at a faster pace for awhile then backing off and faster pace again . i'd go about it training 3 days a week of actual running with a mix of distances and speed.

    the other days i'd work on strength training to develop strength and power (which help with speed)

    and it's very doable by April without having to kill yourslef
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    ..... I need to run 2400 meters in 12 minutes. ....

    OK, so that sounds like a military or policing entry test then?

    With that in mind I'd advise that you work your way up to being able to run a 10Km distance once a week and a 5Km distance on another three days per week. Focussing on that will bring your fitness test time into a solid range. You need to be doing considerably better than 12 minutes for the 2.4Km to avoid that becoming an issue for you in training.

    Essentially for a newbie runner just adding distance improves speed, but as your training is also of a nature where performing under stress is assessed your ability to cope with fatigue is an important contribution to getting through.

    Once you can consistently run a 10Km distance stuff like sprints and tempo runs will help oyu refine your pace, but you'll make big initial gains just through distance.

    Nine months is more than enough time to build up the capacity.

    If you are going into military or policing then I'd recommend some upper body strength training as well, both of those careers need you to have a decent level of functional strength. If you're not already doing resistance training of some kind then I wouldn't suggest anything more than bodyweight training, as that's what you'll be doing when you're in training. Lots of bodyweight circuit sessions.
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  • Nessie112
    Nessie112 Posts: 39 Member
    Yes you are correct ;) Policing!

    How fast should I be doing the 5km and 10km, or how fast should I eventually be able to do them rather? I'm not 100% positive I want to do policing but there's like a week long course where you can basically try it out and see if it may be for you, and to get in you have to run 6 laps in 12 min or less. I've always been interested in it so I really want to try the course out. :)

    I used to be able to run 6 laps pretty consistently, but I haven't ran for awhile but I'm sure I can build up to it again pretty fast (within a week). As for how long it takes me, I'm not actually sure. I am admittedly really slow. Usually when I go running I do a half hour- an hour. but I have no idea how far I go. I just got a new treadmill and haven't figured out how to display distance yet.
    I would normally go running 3-5 times a week.
  • Nessie112
    Nessie112 Posts: 39 Member
    Yes you are correct ;) Policing!

    How fast should I be doing the 5km and 10km, or how fast should I eventually be able to do them rather? I'm not 100% positive I want to do policing but there's like a week long course where you can basically try it out and see if it may be for you, and to get in you have to run 6 laps in 12 min or less. I've always been interested in it so I really want to try the course out. :)

    I used to be able to run 6 laps pretty consistently, but I haven't ran for awhile but I'm sure I can build up to it again pretty fast (within a week). As for how long it takes me, I'm not actually sure. I am admittedly really slow. Usually when I go running I do a half hour- an hour. but I have no idea how far I go. I just got a new treadmill and haven't figured out how to display distance yet.
    I would normally go running 3-5 times a week.


    just for some more info I did a run today and I walked for about 5 min then ran for about 15 min and in that time I did 1.8 km, second time running in awhile but it will get better I'm sure XD
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    How fast should I be doing the 5km and 10km, or how fast should I eventually be able to do them rather?

    To pass your fitness test you need to be aiming for 5Km in 25 minutes, although that doesn't leave you any tolerance. As a 26 year old that should be reasonably achievable, if you start on a Couch to 5K plan now then you shouldn't have an issue. 10Km in about 50 minutes.

    When I was in training we'd run 5Km 3 times per week with one or two 10Km depending on what the focus was.
    I'm not 100% positive I want to do policing but there's like a week long course where you can basically try it out and see if it may be for you, and to get in you have to run 6 laps in 12 min or less.

    Notwithstanding that it's a taster, treat it as an assessment as well. So aim to blast the selection requirement.
    I just got a new treadmill

    The running in training takes place out in the real, personally I hate dreadmills, but if that's your option now then aim to complete on that, then move outside.

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