Is there a good training program to run a 2.4 km (1.5 mile) distance in 10 minutes? I’m currently at an abysmal 15 minutes, however I’ve never run that distance before and my form is off, so I presume getting my running form down will help.
It’s for the military.
Firstly. Crikey.
Secondly. A method I’ve been taught is to use your goal time, divide by 6, then knock 10seconds off. Run 6 of them, 400m legs. Do that once a week, one other day, run slightly more than 2.4km
As you’re still a while off 10min, id try 12:30 for timings, till you can bring your 2.4 down, then reset again.
I ran 2.4 in 9.22 before I got injured and fat.
I was running 8x 400m twice a week, the first 6 with a 10kg weighted vest. I also ran 3-5km twice a week, one with the weighted vest at 10-15kg and squatted heavy once a week. Plyometrics if I felt like adding it
I think the weighted vest was the biggest help
[quote]02Thief wrote:
I ran 2.4 in 9.22 before I got injured and fat.
I was running 8x 400m twice a week, the first 6 with a 10kg weighted vest. I also ran 3-5km twice a week, one with the weighted vest at 10-15kg and squatted heavy once a week. Plyometrics if I felt like adding it
I think the weighted vest was the biggest help[/quote]
What were you training for?
tweet
My annual fitness test for military. Had a bet with a mate, ended up smashing him by about 30 seconds. I drank for free that weekend haha
Lots of chat here: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_conditioning/15mi_in_900
If you can’t be bothered to click through here are my thoughts C&P’d. I think that you might need to do another session where you build up some base level fitness. You will wish to adjust timings appropriately:
"Last summer I did 8.29 at 17 stone - pretty much the peak of my cardio fitness ever. Specificity was the key; I had run the route loads of times and knew exactly where I needed to be at what time. In terms of training I was practicing running at the correct pace ie for 9:00 it is 90 secs per 400m. Here’s a potential program as an example, obviously changing depending on your current level:
Week 1 - 6 x 400m @ 90 secs w/ 3 mins rest
Week 2 - 6 x 400m @ 90 secs w/ 2 mins rest
Week 3 - 6 x 400m @ 90 secs w/ 90 secs rest
Week 4 - 8 x 400m @ 90 secs w/ 90 secs rest
Week 5 - 10 x 400m @ 90 secs w/ 90 secs rest
Week 6 - Rest
Week 7 - 2 x 800 @ 3:00 w/ 3 mins rest, 4 x 400 @ 90 secs w/ 90 secs rest
Week 8 - 3 x 800 @ 3:00 w/ 3 mins rest, 4 x 400 @ 90 secs w/ 90 secs rest
Week 9 - 4 x 800 @ 3:00 w/ 3 mins rest, 4 x 400 @ 90 secs w/ 90 secs rest
Week 10 - Test
Variables to play with are:
-Number of reps
-Rep distance
-Length of rest time
-Total distance run
-Total time spent running
(-Speed of reps - be careful with this as you will then NOT be practising running at the pace that you want to, although going faster will help you tolerate the lactic acid)
I’d normally do one of these sessions a week, and then a sprint session of 100-400m best efforts. Then strength and other conditioning (last year mainly rowing and swimming) would fit in around that.
It’s eminently achievable - just unpleasant! But progress is easily measurable.
Like Bane, all that matters is the plan."
Thanks guys for the responses. I only decided in the last month I want to join the military so had I planned on it earlier I wouldn’t be in this mess.
One thing I hate is that my leg bones hurt. I realized I was a heel striker which has a pounding effect on the body. I’m learning how to be a mid foot striker but damn it feels awkward.
I don’t think you need any fancy complicated routines to get ready for something as light as a mile and a half.
I think 20 to 30 minutes of running at your comfort level Monday and Wednesday and then do 1.5 miles as best you can on Friday would be a good idea for a few weeks.
I don’t know your height or weight but I’m 40 years old and 265 at 6 feet and I did a 5km jog in about 27 minutes last night…I remember my 2 mile time when I was 20 was just over 14 minutes.
Best way I found to improve my speed was fartleks / sprints. Start with 400m sprint, 400 recovery and increase the sprint each week. Add some longer mileage runs and you’ll be there
Running flat out sucks.
A good tip to help out your form is to keep your center of gravity in front of you so you are always chasing it. When you do this, midfoot/forefoot striking feels natural and heel striking feels very awkward.
Im in the NZ army and our basic fitness test run is 2.4k in 10min as well, I hate running so I like to put in a bit of extra work when I know its coming up.
I like to train for a 9min time when 10min is the goal using 400m laps @ 1:30, with about 2mins rest, and working up to same rest time as the run takes, with longer endurance runs mixed in on other days, (pretty much what GSV said).
Be warned, make sure you have good running shoes, as all the extra running could lead to shin splints(more so if you run on roads/concrete etc), and you do not want that.
The military is an awesome career, especially the infantry.
Good luck with your test
ONWARD!!!
[quote]Nards wrote:
I don’t think you need any fancy complicated routines to get ready for something as light as a mile and a half.
I think 20 to 30 minutes of running at your comfort level Monday and Wednesday and then do 1.5 miles as best you can on Friday would be a good idea for a few weeks.
I don’t know your height or weight but I’m 40 years old and 265 at 6 feet and I did a 5km jog in about 27 minutes last night…I remember my 2 mile time when I was 20 was just over 14 minutes.[/quote]
Yea, I don’t think you need sprints. You just need to run more. When i was 20 i ran for about a month and a half (with no real base) and got my two mile time down to 13:30 which would be about right for your time. I also did this overweight, the entire time. Just go out and run 3 or 4 times a week varying between 1-4 miles.
Running sucks! That said you just need to go out and run. I agree with Swede that you need to keep pace of around 90 sec for 400 m. Pacing is key to longer distances. That was my pace when I tried to run the 2 mile in high school and I managed to get to 12:24. I have confidence you can do it!
You gotta get your body used to running, which means you need to build up a base of running. I suggest checking out the couch to 5k program to build a base and then integrate in various speed work to drop time after your legs get used to running. This takes time. Once you get up to around 10+ miles a week start adding speed training. If you don’t ease into it, you’re likely to get injured.
[quote]americaninsweden wrote:
[quote]Nards wrote:
I don’t think you need any fancy complicated routines to get ready for something as light as a mile and a half.
I think 20 to 30 minutes of running at your comfort level Monday and Wednesday and then do 1.5 miles as best you can on Friday would be a good idea for a few weeks.
I don’t know your height or weight but I’m 40 years old and 265 at 6 feet and I did a 5km jog in about 27 minutes last night…I remember my 2 mile time when I was 20 was just over 14 minutes.[/quote]
Yea, I don’t think you need sprints. You just need to run more. When i was 20 i ran for about a month and a half (with no real base) and got my two mile time down to 13:30 which would be about right for your time. I also did this overweight, the entire time. Just go out and run 3 or 4 times a week varying between 1-4 miles. [/quote]
Sorry, Tempo/Sprint/Fartleck/Hill builds speeds and power. Along with 1-2 runs a week at pace you are trying to achieve, but much lower distance (From 50% to 90% of race distance) and 1 LSD (Long Slow Distance) (50% to 120% of distance) to build endurance.
“Just Running More” is like going to the gym with no program and/or goal. Waste of time.
What’s up OP?
How’s it been going?
““Just Running More” is like going to the gym with no program and/or goal. Waste of time.”
This.
Personally, I’d work up to 3 miles in 30min before you start doing speed work. At least, that’s my plan. And before you do speed work for 3 miles, work up to 5-6 miles. That should make it much easier to get faster.
“Personally, I’d work up to 3 miles in 30min before you start doing speed work. At least, that’s my plan. And before you do speed work for 3 miles, work up to 5-6 miles. That should make it much easier to get faster.”
Why learn to run at such a slow pace? If you’re starting from scratch - and having to work up to 3 miles in 30 mins sounds like you are - why not pick a faster pace and LEARN it? Reps of 200 metres at an 8 min mile pace (so 200m in 1 minute - achievable for the vast majority of people) with increasing lengths, reps, volume, and decreasing rest time will put you in a far better position that trotting around at virtually walking pace.
Embrace the lactic acid and raise the threshold.