Mile run
kiyosha
Posts: 3 Member
Hey guys I have To Run a 1.5 mile within 16 minutes. I’ve played sports all my life but I’m just now getting back into the workout portion. I have to run this distance for my class I’m taking. Does anyone have any advice on how to approach this. I am over weight and in the process of a new diet. Just want some input
1
Replies
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How fast can you currently do It?0
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21minutes0
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How long till your test?0
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March120
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I'm not going to lie, nor am I an expert, but if you are looking for a physical challenge, you have found it. Six weeks will be challenging I suspect, but think positive and maybe someone else can chime if this is realistic. In the meantime, get growing and tell yourself that you got this! Good luck and I'm rooting for you!! Here's what comes to mind.
#1 focus should be to Lose weight. At this point this I would think will help the most. followed by:
GOOD FORM
upper body tall yet relaxed, striking the ground with your mid-foot landing under your hip, and swinging your arms forward and back (not side to side) to help propel you forward. Also, visualize a straight line in front of you and have your feet land on this line. Basically, don't run with your feet landing at shoulder width like a rock'em sock'em robot.
Count your steps.
Get familiar with stride turnover—the rate of steps you take while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short, and speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two
interval training
sprint
do on a hill and preferably do all your running on grass/dirt. Avoid road
Work out your core.
]Focused strength training
4 -
March12
Best get out running then! Start with a mile 2 x a week, and a mile and a half 1 x a week.
Don't try running flat out every time, just run at a speed you can still speak.
In a couple of weeks race the 1.5miles, if you're not at 16 minutes then increase your distance slightly and try again in another couple of weeks. You dint need to get your distance further than 2 miles.3 -
Hey guys I have To Run a 1.5 mile within 16 minutes. I’ve played sports all my life but I’m just now getting back into the workout portion. I have to run this distance for my class I’m taking. Does anyone have any advice on how to approach this. I am over weight and in the process of a new diet. Just want some input
The 2.4Km/ 1.5mi run is a typical military or emergency services entry test, and at least in my service an annual test. It tests your threshold fitness at the target that you're aiming for. It's a test I do every year, and I've coached many people through it.
Given that the distance is quite short, you'll get fastest progress from running more at a steady pace, rather than over-complicating it with sprints and cadence etc.Personally, for the first couple of weeks I'd suggest running alternate days, and alternating 1 mile and 2 miles runs. After the first couple of weeks I'd start adding distance:- W1 - 1mi, 2mi, 1mi, 2mi
- W2 - 1mi, 2mi, 2mi, 2mi
- W3 - 2mi, 2mi, 2mi, 2mi
- W4 - 2mi, 2mi, 1.5mi test, 3 mi
- W5 - 2mi, 2mi, 2mi, 3mi
- W6 - 2mi, 3mi, 1mi, 1.5mi test
Keep most of that easy paced, you're increasing your aerobic capacity, nothing more complex. For the test run in W4, go all out.7 -
MeanderingMammal wrote: »Hey guys I have To Run a 1.5 mile within 16 minutes. I’ve played sports all my life but I’m just now getting back into the workout portion. I have to run this distance for my class I’m taking. Does anyone have any advice on how to approach this. I am over weight and in the process of a new diet. Just want some input
The 2.4Km/ 1.5mi run is a typical military or emergency services entry test, and at least in my service an annual test. It tests your threshold fitness at the target that you're aiming for. It's a test I do every year, and I've coached many people through it.
Given that the distance is quite short, you'll get fastest progress from running more at a steady pace, rather than over-complicating it with sprints and cadence etc.Personally, for the first couple of weeks I'd suggest running alternate days, and alternating 1 mile and 2 miles runs. After the first couple of weeks I'd start adding distance:- W1 - 1mi, 2mi, 1mi, 2mi
- W2 - 1mi, 2mi, 2mi, 2mi
- W3 - 2mi, 2mi, 2mi, 2mi
- W4 - 2mi, 2mi, 1.5mi test, 3 mi
- W5 - 2mi, 2mi, 2mi, 3mi
- W6 - 2mi, 3mi, 1mi, 1.5mi test
Keep most of that easy paced, you're increasing your aerobic capacity, nothing more complex. For the test run in W4, go all out.
This is good advice2 -
MeanderingMammal wrote: »Hey guys I have To Run a 1.5 mile within 16 minutes. I’ve played sports all my life but I’m just now getting back into the workout portion. I have to run this distance for my class I’m taking. Does anyone have any advice on how to approach this. I am over weight and in the process of a new diet. Just want some input
The 2.4Km/ 1.5mi run is a typical military or emergency services entry test, and at least in my service an annual test. It tests your threshold fitness at the target that you're aiming for. It's a test I do every year, and I've coached many people through it.
Given that the distance is quite short, you'll get fastest progress from running more at a steady pace, rather than over-complicating it with sprints and cadence etc.Personally, for the first couple of weeks I'd suggest running alternate days, and alternating 1 mile and 2 miles runs. After the first couple of weeks I'd start adding distance:- W1 - 1mi, 2mi, 1mi, 2mi
- W2 - 1mi, 2mi, 2mi, 2mi
- W3 - 2mi, 2mi, 2mi, 2mi
- W4 - 2mi, 2mi, 1.5mi test, 3 mi
- W5 - 2mi, 2mi, 2mi, 3mi
- W6 - 2mi, 3mi, 1mi, 1.5mi test
Keep most of that easy paced, you're increasing your aerobic capacity, nothing more complex. For the test run in W4, go all out.
This is good advice
+1
Good luck, OP!0 -
Davidsdottir wrote: »MeanderingMammal wrote: »Hey guys I have To Run a 1.5 mile within 16 minutes. I’ve played sports all my life but I’m just now getting back into the workout portion. I have to run this distance for my class I’m taking. Does anyone have any advice on how to approach this. I am over weight and in the process of a new diet. Just want some input
The 2.4Km/ 1.5mi run is a typical military or emergency services entry test, and at least in my service an annual test. It tests your threshold fitness at the target that you're aiming for. It's a test I do every year, and I've coached many people through it.
Given that the distance is quite short, you'll get fastest progress from running more at a steady pace, rather than over-complicating it with sprints and cadence etc.Personally, for the first couple of weeks I'd suggest running alternate days, and alternating 1 mile and 2 miles runs. After the first couple of weeks I'd start adding distance:- W1 - 1mi, 2mi, 1mi, 2mi
- W2 - 1mi, 2mi, 2mi, 2mi
- W3 - 2mi, 2mi, 2mi, 2mi
- W4 - 2mi, 2mi, 1.5mi test, 3 mi
- W5 - 2mi, 2mi, 2mi, 3mi
- W6 - 2mi, 3mi, 1mi, 1.5mi test
Keep most of that easy paced, you're increasing your aerobic capacity, nothing more complex. For the test run in W4, go all out.
This is good advice
+1
Good luck, OP!
+2
Learn it. Know it. Live it (Brad Hamilton)0
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