1 1/2 mile run....any brilliant improvement ideas?

[trouttrooper]

We have to pass a physical test twice a year (affectiontly called the pump-puke and pass). Sit-up, push-up, vertical jump, 300 meter, 1 1/2 mile. I have no problem passing everything except the 1 1/2 mile run. Push-ups, vertical jump, and 300 meter I am around the 98 percentile, sit-ups are around the 75 percentile, but I have a hell of a time passing the long run. We have to do it under 17:17 and I'm usually straining to get it under 16:00. My biggest concern is will I be able to still do this 20 years from now?

I'll be the first to admit I'm packing a bit of a gut and wouldn't mind loosing 20 pounds. My muscles never really wear out though, I just can't breath. I do have asthma and I blame that for most of my problem. I do take medication for it but my doctor told me that on a good day my air flow is about 70% of an average person.

When I was at the academy I signed up for a fitness class where we ran every other day during the whoe academy time. For 3+ months we ran up to 3 miles every other doggone day and I never made any improvements. My time never improved and I felt like sh*t after every run.

Consequently I HATE long distance running. I don't mind sprinting and am actually pretty fast at that, was second fastest at the academy on that.

Any suggestions on how to improve?

[yangnome]

Try alternating your runnning a little bit. Do long distance one day, sprinting the next, etc. Make sure you simulate running the test ever once in awhile. I would suggest doing this at least once every two weeks, if not every week. If you have to do pushups and situps before your running, do those too. If you can practice where you test, it might help you a bit menatlly.

On a track, run whatever distance you are going to run ( I suggest doing at least the 1 1/2 miles, some days more) Sprint the straight aways and jog or walk the turns. You can do a simialr workout on a street by spinting a couple telephone poles/lampost distance and then jogging one.

[skwashie]

paranoia is sinking in now that i read that... im attempting to prepare for my fitness test next month... 1.5 miles in 15.20 :(
any improvement ideas for shin splints?

[krj]

Trouttrooper:

Yangnome's suggestions were really good re: mixing up your workouts (long slow distance one run, speed work another etc.).

Tempo runs: divide your run into three parts. Run the first and last third of your run at your comfortable running speed. In the middle of your run pick up the pace so that you are running a little harder than "comfortably hard"

Interval runs: start out at a comfortable running speed. Once you have warmed up sufficiently pick up your speed just a bit (so you feel like you are running "comfortably hard"). Run at this speed for a couple of minutes then gear down to your comfortable running speed again. Do 5 or so sets of this during your run.

Some other suggestions:

1. keep your feet very low to the ground
2. shorten your stride length
3. keep your upper body relaxed
4. don't forget about your arms - faster arm turnover will translate into faster leg turnover
5. make sure that you are properly warmed up before you begin your runs in earnest.

This warming-up thing is ESPECIALLY important on test day. When you first start your runs your legs are stiff, your breathing is a bit ragged, and it takes a while for you to find your rhythm. Usually all of these things smooth out within the first 5 minutes or so of your run. But it is important to warm-up PRIOR TO your test, so that when you start your timed run you are good to go. You don't want to spend the first 5 minutes of your 15-17 minute test run warming up.

Skwashie - there is a thread from not too long ago on shin splints.

If anyone wants to check it out www.runnersworld.com is a pretty good sight to learn more about running. There's information on training programs (all distances from 5k-marathon), injury prevention, nutrition etc. Very user friendly info.

Good luck. Stay safe. Keep running! :)

[hawkjl82]

I just had my physical agility test this past Sunday and I had to run 1.5 mi in 11:49. I ran it in 10:44 so I was happy. I wish I would have had 17 mins to run it ;) If I can be of any help to anyone...PM me.

[JRT6]

Troop,

Sounds like you have to pass the FitForce test and guess what; I just happen to be a FitForce trainer.

I too have struggled with the 1.5 mile run as I weigh about 240lbs and have knee degeneration issues. However I'm running it(finally!) in about 10:00 and there are a couple ways I got there.

FitForce recomends breaking the running days down to:
Sunday-long, hard
Monday-short, easy
Tuesday-short, hard(fast)
Wednesday-rest
Thursday-long,easy
Friday-short, hard
Saturday-rest

In my case a set program dosen't work and I have to go by feel. I run when I can get to the gym which is about three or four days a week. Usually I'll a day of hard twenty minutes run, a moderate twenty minute run, a hard 1.5 mile and an easy run if I go a fourth day. I do .25 to .5 mile intervals on an incline once or twice a week either after a regular run or in place of a run. Plenty of rest is used for the pounding. My twenty minute run includes the five minute warm up. I'm training for the 1.5 mile and not the 5K so I keep my distance down and my speed up.

My running form includes orthotics and running slightly bent at the waist. My stride is just short enough to allow the balls of my feet to be the point of landing, my head is level, the arms are moving with hands relaxed somewhat, and I'm flicking ny heals up almost as if I'm trying to kick my but.

As far as your case is conerned you need to work on your aerobic endurance. I bet your running too hard too much. Build it up by running 2 to 3 miles for now and don't worry about the your 1.5 time. Have at least one easy run a week, preferably two and when you run hard you shouldn't hit your max heart rate range till the end of the run. Get a good base time of a 2 mile run that you can do without really winding yourself and every time you run it take about five seconds off of it. Five or ten seconds a week will equal minutes in a few months. Do this for a while till you wind builds up or the runs start to get too hard then you can start the intervals, fartlecks, hills etc. This is where treadmills or a pedometer will work good because it will allow you to add just .1 mile an hour for 30 seconds or a minute at a time speed increase which will allow you to recover at your base speed.

[krj]

JRT6 - if you are running 1 1/2 miles in 10 minutes you are averaging a 6.7 minute/mile pace. If that's the case, congratulations in a big way - I'll never in a million years be running at that pace.

All of your training suggestions/schedules are really good and I think that anyone who uses your suggestions will improve their run times.

I don't, however, agree with your suggestions re: running form. This includes running slightly bent at the waist, the balls of the feet being the impact point in landing, flicking heels up as if trying to kick your butt.

If you watch very efficient elite runners closely you will see that they:

1. Keep their chests up, with head/shoulders/hips/feet almost in a straight line.

Many recreational runners run with their hips back instead of pulled slightly forward. Try this while standing up - lift your chest and slightly pull your hips forward. You should feel yourself roll onto your toes. Lining yourself up properly (with chest up, hips very slightly forward) will generate forward momentum and make for more efficient running.

2. Heels are the first point of impact during the landing phase. Weight is then transferred to the midfoot, then to the front of the foot - with much of the pushoff for the next step coming from the big toe. The ankle is responsible for all of these weight transfers.

3. Feet are kept VERY low to the ground.

Both 2 and 3 are not only related to fast and efficient running, but also injury prevention.

I'm not saying you're doing it wrong JRT6 - 6 1/2 minute miles I'm not gonna mess with. What you are doing WORKS for you, and if you are getting the results you want (which obviously you are), and you are injury free (which I am assuming you are) don't change a damn thing.

I would just encourage those who are trying to seriously improve their running times to try a variety of different training methods and running styles out to see what works best for THEM.

[JRT6]

Studies show that running with the balls of the feet reduce impact shock by at least 30%. Landing on the heel has a braking action every step and causes me to over stride. Over striding really causes me to slow down. I attended a running clinic where learning the technique I use instantly took 15 seconds off my 1.5 mile time and really took some stress off my knees. Heel first is great for those light people who rack up the miles but the 1.5 run is all but a sprint. Balls of the feet running isn't for everyone but big guys who take a pounding should try it.

[krj]

I don't consider a 1.5 mile run "all but a sprint" - would be VERY cautious about recommending balls-of-the-feet landing specifically for big guys - and would like to see the studies that you are referring to.

[trouttrooper]

I guess I could have made it a little more clear. When I signed up for that fitness class at the academy we were doing everything you guys have suggested. The instructor had us doing all those things that were suppose to help us improve our times. Now this class was an elective so this was on top of all the fitness stuff the normal academy had us doing every day. Like I said for 3+ months my 1 1/2 mile time never got better. Everything else improved dramatically. Even lost a little weight :)

I can significantly improve my time by running at a fairly fast pace and when I can't breath walk a little bit until I'm not wheezing then run again. Problem is they don't want us doing that on test days. Doing it that way I can get my time down to about 12:00.

I ended up having to have knee surgury right after POST because of cronic swelling. Doc says I'm fine now but I am leery about running too much since he said it probably didn't help things. I like bike riding and do a fair amount to get my cardio going without pounding my knees. A lot of hiking in the mountians (kinda job related ya know :D , gotta do a 9 mile hike tomorrow at 8,500 feet)

I'm not trying to make excuses but I think for me I've kinda reached a point that my asthma doesn't let me get any better. Doggone bathroom looks like a pharmacy with all the drugs I have. I think my next step is to put more effort into getting rid of my spare tire so I'm not so heavy going around the track.

I use to do some power lifting back in highschool and really loved it. My problem then was I was eating more to get the calories but when I quit lifting I kept eating.:rolleyes: hence the gut I have now. I managed to get rid of 15 pounds a couple years ago but I've hit this plateau now and just can't seem to break the 220 mark.

Anyway, thanks for all the advice.

[yangnome]

If it is your asthma that is hindering you and not inability to run....


Do you have an inhaler you can use prior to the run? This should help you breathe a bit easier while running. The ephedra will help open up your lungs and get more oxygen to yor blood and muscles.

Also, it sounds like you just need to ork on cardio. If you are concerned about your knees, try alternate methods to get your cardio up. Swimming is a great option if you have access to a pool. Riding a bike, is another good one if you are concerned about your knees. Try to pick some low inpact cardio exercises to keep off your knees..

[krj]

Trouttrooper - I'm sorry - it doesn't sound like we have helped you too much :(

We have a finite ability to improve on athletic performance (in this case running speed) because of a lot of different factors. In your case it sounds like genetics and medical conditions (asthma and a knee injury) will always limit just how fast you end up doing your 1 1/2 mile run.

Losing weight might help your speed a bit (I don't really know if it is true or not, but it makes sense - I have read that you lose about 2 seconds/mile in speed for every pound you are over your ideal weight. That might not sound like a lot, but if you are 10 pounds overweight that adds up to 30 seconds over a mile and a half). If nothing else, losing weight will help to reduce the stresses on your knee.

You mentioned getting your run time down to 12 minutes using a run/walk method, but that they "didn't like you to do that". They may not like it, but if there are no rules against doing that I would continue to use that method. 12 minutes is a respectable time for your run.

Good luck.

[nashynz]

Find a really step hill and run up it. After a lot of practice and pain you will be able to run up it the whole way and then jog home. We have to run 1.5 in 10.15 or less to join the police and hill training made a big difference to my time, did it in 9.34 on test day.

[krj]

A couple more thoughts to throw out to you re: the mile-and-a-half (and this is directed more towards those who really don't have much/any experience with running).

When you first start you may want to try doing something known as the Airborne Shuffle - a shuffle where your feet are kept VERY close to the ground and your strides are VERY short (as in the heel of your second foot barely passes the toes of your first foot, as you're moving forward).

Some reasons to consider this strategy (and again, this is directed more to those who NEED to run, but DON'T run now):

1. It gets you moving at a pace faster than a walk (turns out to be just under a 12 minute mile - so you're not gonna break any speed records here)

2. It's a gradual introduction to running - easier on the joints, easier on the muscles, and easier on the head than all-out running, if you haven't done it in a while

3. It helps with pacing. This can be an important thing (especially for new runners). For those who don't regularly run, but then try to go out and do the mile-an-a-half, what typically happens is this:

They go all out for a couple of minutes, start to hurt so slow down a bit, hurt some more so walk for a couple of minutes, still hurt but start running again, still hurt so walk some more, then run the last 100 yards as they cross the finish line. It's not pretty.

A better way - start with the Airborne Shuffle. It will teach you pacing, help to increase leg strength, help to increase cardio endurance, and will give you the confidence (physically and mentally) to GRADUALLY increase your running speed over time.

If you decide to give this a try, some suggestions when you are training:

1. When you first start out you will feel like you are going too slow. As you warm-up you will feel a strong urge to increase your speed and stride length - don't. Hold back and force yourself to stay at the same pace and stride length for your entire run

2. Keep your arms tightly bent and a little higher than you would if your were running normally (with hands just in front of your chest)

3. Keep your upper body loose (chest, shoulders, upper back) - do mental checks periodically to monitor this

4. Keep your mind busy with SOMETHING that prevents negative thoughts from creeping in, and that assists you with staying on pace (they sing cadence songs in the military for a reason). If all else fails count to 8 (8 steps = 8 counts) over and over again. Sounds weird, but it really helps.

[krj]

Originally posted by JRT6
My running form includes orthotics and running slightly bent at the waist. My stride is just short enough to allow the balls of my feet to be the point of landing, my head is level, the arms are moving with hands relaxed somewhat, and I'm flicking ny heals up almost as if I'm trying to kick my but. [/B]

JRT6 posted this quote (in this thread) back in October. At that time, although I agreed with many of his suggestions and training techniques to improve running speed, I took issue with his suggestions re: running technique. Specifically I questioned the issues of:

1. bending slightly from the waist
2. balls of the feet being the main point of landing
3. flicking heels (as if trying to kick your butt)

I came across this article in Runners World Magazine the other day (Feb. 2004 issue):

Question: While watching Kenyans at a recent marathon, I was struck by their style. They hold their arms high and their legs "snap" up behind them so their heels almost hit their buttocks. Would running like this help me run faster (JW Sandusky, Ohio)

Answer: Adopting the style of Kenyan runners may not help you break any world records, but improving your form will help you run stronger, more efficiently, and yes, faster.

Most Kenyans have a balanced running posture with a compact arm swing. Their shoulders are always slightly forward of their hips. This extends their forward momentum with each stride, and results in a natural heel kick-up.

To experience this for yourself, bring your hands up to chest level, and pull your elbows back so that your chest thrusts forward a bit. In this position, you'll feel yourself start to lean forward. This posture increases forward momentum, so even a flat surface feels slightly downhill because gravity and momentum are working together.

Next, notice that it's much easier to swing your arms at the higher position than it is when they're down at your sides. Because this position requires less energy to maintain, it allows you to move faster. And your leg turnover follows the frequency of your arm swing. This posture causes your foot to push-off a little behind your body, so you'll generate more power, and your bent leg will swing forward easier. Since the Kenyans leg turnover is close to 100 strides (200 steps) per minute, their foot contact is light and quick, also accounting for their high heel kick.

This forward stance also helps to reduce injury risk. Kenyans rarely seem to have the impact-related injuries that are common in American runners who tend to run more upright. Running upright can cause a heel-strike that causes a greater shock to your joints and muscles.

Be aware that as we fatigue we tend to lose form, so pay extra attention to your posture late in a workout or race. Experiment with your posture, arm swing and push-off. Try using a heart-rate monitor with different postures and speeds to determine what's most efficient.

TOM MILLER, PhD
Exercise and Sports Science Professor (University of Phoenix)

A lot of that information is contrary to what I have learned, read, seen and done in the past - but as with most things in the health and fitness field, the body of knowledge is constantly evolving. Be advised that this article referred to a question related to running distances much greater than the 1 1/2 mile run we discussed in this thread. Also consider that this is ONE article in ONE running magazine - but that article underscores and reinforces much of what JRT6 described a few months ago.

For those trying to increase their run times at any distance, you may want to experiment with this technique, to see if it positively impacts your running times.

My apologies to JRT6.

[JRT6]

DAMN RIGHT! :D :) I'm impressed krj, most people wouldn't have done what you did as the ego gets in the way and it turns into a matter of who was right and instead of what's right.

I however would think the Kenyan style would be more condusive for the 1.5 mile because one is basically running as fast as they can. In my personaal training I find my self doing that style on the short runs and not really on the longer ones. I'm not really flicking my heals back much any more. On some treadmills when I'm really into the form and driving forward the treadmill will stop with a "pushing too hard" error message. That's because I'm literally pushing the treamill belt faster than the set speed. When I go from the the standard form to the Kenyan form my HR instantly slows down a bit and I feel like I'm running easier.

I re-read my first post and I have to modify it a bit. I've recently been guilty of not having enough aerobic conditioning runs and too many anaerobic ones. I've burned my muscle glycogen out and my legs are always tired. I did an experiment where I ran a speed that allowed me to stay at my aerobic threashold, 147bpm. It was a 9:30 mile pace which was a full 3:30 slower than my fast pace. Too much of a difference. I therefore am trying to only do one or too hard runs a week and even then only one run where my heart rate at any time goes above 90% MHR: if that even.

I will run in my heart rate reserve range for %80 MHR, 157 +/- 10, for most of the runs and will add .1 mph whenever I can and still stay in the range which is about once a week. My goal is to be able to run at 8 minute milepace with a HR of under 150bpm for 1.5 miles plus warm up.

Aerobic threshold formula:

180
- age
= range for a person who trains 3-4 times a week.
+ 5 for those who have trained 5 days a week for a year
- 10 for thos starting out.

[krj]

Originally posted by JRT6
DAMN RIGHT! :D :) I'm impressed krj, most people wouldn't have done what you did as the ego gets in the way and it turns into a matter of who was right and instead of what's right.


Yeah well - that's just the kind of exceptional individual that I am :rolleyes: :D ;) .

I mistakenly dismissed your suggestions re: running form out of hand back in October, but those suggestions appear to have some merit. My ego is pretty healthy but WTF - when you're wrong you're wrong, eh?

I have actually tried this running style out a couple of times in recent shorter runs, and it feels VERY strange to me (and didn't really increase my speed) - but I think that has more to do with "old dogs and new tricks" than anything else.

My race-accomplished running mates also use the feet-low-to-the-ground style in training and racing. For a couple of them especially, they have experienced much success in races (but IMO I think that has more to do with "putting in the miles" - training hard, long and consistantly - than it does with their unique individual running styles).

Interestingly enough, Paul Tergat (a Kenyan runner) broke the world marathon record in Berlin this past September. He ran a 2:04:55 (and credited his run time to putting in the miles during training - 160 miles per week, with 25 mile long-runs).

Everyone has to find their own running form - people reading this forum can take this new information and experiment to see how it fits.

Whether we agree or not on specific issues, I always really enjoy talking with anyone who loves to workout as much as I do :cool: :). Good talking with you.

[smd16nwo]

krj, I just want to say thanks for the Airborne Shuffle. I was going through reading your post and I am trying to get back in shape after being behind a desk for about 6 years without doing much physical activities. I was having problems where my lower body and fatigue would not allow me to get any good distance in at all. Until I tried the AS and I was able to run for 20 mins plus the first time I tried it. So much thanks for all the info you all posted. It does help us readers. Now I think I will be ready to take my agility test in a few weeks. Wish me luck.

[krj]

smd16 - I am REALLY glad that you found something that works for you and helps you to meet your goals. :) Thanks for posting (and good luck with your agility test!!).

[SERENAs UNIT]

I hated running like that (I think anticipating the run & it being pertinent to your being hired, or not, makes the stress a lot different than a spontaneous foot pursuit - which I DO love), because my legs would feel like they weighed 100 pounds EACH, that last stretch!

HATED it!

LOL

[Saxon802]

if you have to run a mile and a half, double the distance and train at three miles. Run hills and also try going on slow runs with a weighted backpack, starting with a total weight of 10#.

if your course is run on a track, practice on a track for a week prior to the test to get used to running in circles.

[PPD801]

I have recently been diagnosed with asthma too, which is probably why my run times are so lousy. I hit 15:40 on the 1.5 for the last dept. I applied for and am proud of my record; only problem is I came in LAST!!! I'm going to try some of the suggestions already posted but I do want to say that the eliptical machines at the gym are tougher than they look and provide great low-impact running simulators for people with knee or other problems; bikes and swimming are great too but the machines are closer to the real run than other exercises.

[ekjgolf3]

Any thoughts of when you should sprint all out on this run? I know towards the end you should, but what about at the beginning? Sprint out for a 1/4 mile or two and then settle into a nice pace? Or just gradually get faster and faster paced? Please let me know...

[ekjgolf3]

Any thoughts of when you should sprint all out on this run? I know towards the end you should, but what about at the beginning? Sprint out for a 1/4 mile or two and then settle into a nice pace? Or just gradually get faster and faster paced? Please let me know...

[krj]

Originally posted by ekjgolf3
Any thoughts of when you should sprint all out on this run? I know towards the end you should, but what about at the beginning? Sprint out for a 1/4 mile or two and then settle into a nice pace? Or just gradually get faster and faster paced? Please let me know...

There's probably a lot of different trains of thought on this question - here's mine:

1. Make sure that you are warmed up properly PRIOR to the test. It takes at least a good 5 minutes after you start your run before your heart rate evens out, your legs warm up and your running evens out into your regular pace. Do all of that BEFORE the test (so you are at your best from the get-go). Walk a few minutes, walk-jog a few more minutes, run at a good pace (for you) for a couple more minutes, then do all of that backwards as you head to the start line.

Stretch if you like - but if your goal is to truly warm-up (ie. bringing heart rate and body temperature up/lubricating joints/getting your "head" into the right place, I would just suggest the walk-jog-run approach - and leave the stretching for after your test).

2. If your goal is (eg.) to run the 1.5 in 12 minutes, know that that is a 2 minute quarter mile (once around the track). Wear a watch during your test and stay at an even 2 minute pace for each lap. If you DO want to push it all out, I would hold back until the last eighth of a mile (the last half lap) - and then just give it everything you've got. I wouldn't suggest sprinting much sooner than that, or you're liable to burn out before the end.

A couple of things about this test:

a) By the time you run it, you SHOULD have a pretty good idea what time you'll make. This test is important to you guys because it means one step closer to where you want to be - so PREPARE for it. Run regularly, and test yourself on a 1.5 mile flat surface (road or track) regularly, so that there are NO surprises the day of the test. Ideally the test should just be a reinforcement of what you already know you are capable of.

b) How soon you can start the sprint depends on YOU and what you KNOW you are capable of (and that knowledge and confidence only comes with adequate preparation).

c) Eat well for a few days ahead of time, as well as the day of the test (from all food groups - primarily carbohydrates and protein) and drink before and after the test. Don't eat anything heavy a couple of hours before the run. Bring a water bottle to the test site.

d) Don't wear new shoes the day of the run - they should have a few practice runs on them so you know that they work for you. Don't dress too warmly.

e) The stress and excitement of the actual test quite possibly will help you to have a better run time than you see normally during your training runs. But don't count on it - train for it.

f) I used a 12 minute time as an example, because the math was easy (2 minutes/lap). But if your goal time is 13:20 your split times will not be nice round numbers. Rather than trying to REMEMBER your splits while you're running, you may want to do the math, then think about writing them on your arm or the back of your hand. That way you can track your time as you run, without having to remember them.

Train well, and then just go out and show 'em what you've got. I wish much luck to all of you who are preparing for this.

[Rjagger]

Frogman, I have to admire your dedication, but I bet you have a heck of a time finding running partners, on the days your being chased by K9s.

I have seen a few bad guys try, but I have not seen any succeed.

[JRT6]

I disagree in part with using a 5K/3m training program to train for the 1.5 mile run. The 1.5 run is much more anaerobic than the 5K and training runs should vary between the half mile to three miles or so if one wants to run the best 1.5 mile they can. If one wants to train more for overall running endurance then by all means run a 5 or even a 10K program.

[Kevin509]

I agree training for 3 miles isn't going to help you with your 1 1/2 mile run time. It will help you run longer, but not faster. Sprints will help, but you need to keep running and eating healthy if you want to loose the weight. I lost 95lbs and I'm in the process of putting muscle back on. Its tough but it does get easier.

[Saxon802]

I have trained at three miles for a 1.5 mile fit test run and it does work. I have also run sprints, hills, used an eliptical trainer and run on a track to help improve my speed.

Trouttrooper asked for suggestions on how to improve. My final suggestion would be to look at what everyone has posted here and try them. Then use the one's that work for you.

[Howzit]

Thanks for the posts here folks. Some of the best advice I have seen on this forum so far. Wish I had been here when I was about to take the agility test. We had to complete it in 14:00 and I barely squeaked it out in 13:45. The other tests (sit-ups and pushups were a breeze in comparison).

I wanted to ask about the running requirements in the Academy. I start in 4 weeks, and continue to run 3 or 4 days a week, but not on the level of the agility test. I have been going for stamina and cardio and not speed. The Detective processing my application to date indicated I would need to get my time from 13:45 to around 12:30. If they require you to run on a track, I figure I need to drop about 12 seconds a lap. For those of you who went through the Academy, did you run on tracks or streets or cross-country, or did they mix it up.

This would help me in my training for the next 4 weeks. I want to concentrate on what will best suit the Academy environment for now. Afterwards, I can apply several of the techniques shared here in a broader training environment.

[SinePari]

Speed can be improved on the track very easily by doing the following every other time you run:

8-12 laps (2-3 miles on 1/4 mile track)
Jog one, sprint one until finished, walk last lap.

You'll be surprised how much you can improve your overall time in the 1.5 mile test.

[JRT6]

Howzit,

You need to do what some of the people who are about to flunk out of the academy I teach at don't do: Run 4-5 times a week in the 70-80% MHR range. That means your not killing youself every run but instead working on aerobic endurance. The key to getting better is aerobic, aerobic, aerobic. Speed, which is very important as the 1.5 milre is half anaerobic, is the easiest part to work and to over train on. Do speed work once or twice a week tops and then only when nearing a fitness test. Speed work should only be done at the last quarter or last third of a training cycle(12-16 weeks).

I'm currently running for about 2.25 to 3 miles every other day in 80% range with a 30 minute 70% range elipitcal ride on leg day. I trying to use discipline to keep from running too hard and over training; I'm shooting for a five second improvement a week till I get my 1.5 mile back under 10 minutes. We'll see how this prorgam works.

[Howzit]

Thanks SinePari and JRT6 - good advice - and for someone who never really enjoyed running, I am wishing I had done more in my 20's. I will be 38 next week and it doesn't get easier.

Who am I kidding - was it ever easy? :rolleyes:

Not to be too repetitive, but what kind of running and on what kind of surface do you run in the Academy. I am sure different Academies differ in their appraoch to this, but I would like to hear what some of you who have been through the Academy had to do, and what kind of frequency. Four months of Academy is a long time - and with all the training outside of the actual physical aspects, I am curious as to what to expect.

I enter the Pre-Academy for three days before I start (on May 5-7) and the officer who will be "sponsoring" or "representing" us in our local agency told me she would answer most of our questions then - but in the meantime, it would be appreciated if you would share your experiences.

Thanks again.

[JRT6]

I work at a part time academy so the students run on their own time and I do a time trial on a local high school track once a month. The test out has to be on a track for it to be a fair test. Where the full time academies run depends on the environment their school is located. I'm a treadmill runner as it is easier on my knees and only run outside about once a week. Running outside is better but avoid running hard on hills during base work and avoid concrete like the plague. Avoid running on a road with a high crown(side of hills too) and always running the same direction on a track.

[ROZ237]

I had the same problem when I was in tha academy, the problem most people face is they can do the run, or the push ups and sit ups but can't do it all at the same time, you need to train yourself to do the whole test. Try this work on your run the most because that's what your suffering on try mixing it up distance and sprint. If your going to run distance don't just run a 1 1/2 try to double it, build yourself up until 1 1/12 is easy then continue to increase your run until you get up to 2-3 miles and only run everyother day you you have time to recover. At least once a month do you whole test, and make sure before you take the test you get plenty of rest and eat a good meal.

Good Luck and keep with it