hey everyone. I have a 1.5 mile run test for a job that i am taking. i need to do it in 12:38 and last time i ran it (about 2 weeks ago) my time was 13:56 any suggestions on how i can shave this time off. I have 9 days to do it in. thanks in advance
You plan to shave off 1 minute and 20 seconds in 9 days? My only suggestion is eat very healthy for those 9 days, be at 100% on the test day, take some caffeine and powerdrive 1 hour prior and good luck!!
I agree with scott on this one… 9 days is a little short notice for shaving another 1min and 20sec off your 1.5 miles…
I suggest do some speed work maybe 3 times a week. On top of Scott’s suggestion. What I mean by speed work is by doing the following:
first 5min Jog at a comfartable speed then
do the following:
All out sprint for 1min the jog for a 1min and 1/2 keep on doing that for 30mins…
Good luck…
1.5 mile? local or state police?
Make sure you stretch your hip flexors and your shoulders. Make sure you get good sleep the 4-5 days leading up to it because the night before you might be anxious and not sleep. Eat the best to your ability. Right from the start take in deep breaths and blow out all the air. If you have landmarks to guage your distance and you know what they are use them and check you watch. If you have some surge take it at least two hours before you run. I have set personal bests doing this in my 3 mile runs. And run for all you are worth. You dont want to leave anything left when you are done. Dont save it then never use it. Just start out comfortable and and stay on pace. And keep going even if it hurts. Remember pain is temporary pride is forever.
thanks for your help guys. its for nypd
Run faster.
Lactic acid Buffers. Perfect for this sort of effort and will make you faster.
Load up on Sodium Phosphate. (Twinlab do one called Phos fuel) 1g four times a day for 3 days before, and 3g between 3hours and 30minutes before the test. 20g of sodium bicarbonate also 3hours to 30minutes before the test will also buffer the lactic acid, but can be VERY hard on the stomach, giving cramps and diahorea, 3x 5g an hour apart may be safer. Expect to have the shits after, but if you go faster, who cares.
9 days? shit! Dont do anything longer than 4 minute repeats.
Training sessions:
You need to be able to run for 12min 40 at 7.2 miles per hour.
Jump on a treadmill, warm up progressively for 10 minutes, then do:
30 minutes of (30 seconds on, 30 seconds off), On = 7.5mph. Off=walking easy.
A day or two later do 1minute on, 1 minute off. again 30-35 minutes.
Next do 2minute efforts, then 4 minute, then 6.
Dont do longer than 6 minute efforts.
The idea is to teach your body to run at 7.5 mph. If you subtract the rest intervals, each of these sessions leaves you with more than 1.5 miles done in under 12minutes 30.
If you want to do more, do more repetitions, but dont run faster or do longer intervals.
You’ll do it no problem.
At this point in time, physical training is not going to help you much. You MUST focus on some on your mental preparation. I don’t know why you have to do this test, but it is obvious that it is important to pass. Everyday, until the race is over, I want you to find a quiet place, take a few minutes to lie down and relax and then visualize the course (or a course of some kind that you have been running). You now have to mentally picture yourself at the start, then running the race, fighting the pain and then finishing in time. Do this every day. It will help. Its only 15 minutes of your time. Once you get to the race, I also suggest a good thermogenic and power drive, but make sure that you take these a few times before the race so that you know how well you tolerate them. Once the race starts, you need to run at a pace that is uncomfortable, but don’t go all out at the start. Time yourself and keep track of your times as you hit different check points. It is mind over muscle now. YOU CAN DO THIS! YOU CAN DO THIS! It is up to you now.