Gentlemen, and the league of extraordinary T-Men. I was offered a job that has everyone going through a P.T. Test. I need to run 1.5 miles in 11.5 minutes. What kind of program should I use to assist me with that matter. Also, what routine can I use to get stronger in 1 months time. Any routine will do. I have all the time in the world to train because I don’t have a job currently, but I will by mid next month. Thanks for any advice, constructive criticism, or just cussing me out.
run 2 miles every morning… time yourself every other day…find a lightpole when you’re running and sprint to that biotch…then do it again…seriously, just run and BREATH
I think a lot would depend on how close you are right now to achieving that time. If you’re fairly close (e.g. within a minute or so), then some interval training and speed work would be helpful.
You said you have one month to do this?
That’s absolutely all there is to it. Run every day. When I was 25, I took a course in the Army and we went running every day. We were tested at the beginning of the course and at the end. Everyone on the course dropped about 2 min off their time in 2 weeks and all but one met the standard. I think it was 11 min. I’m pretty sure I came in at 9 min. It was a long time ago so I don’t remember exactly.
Stu
Depending on where you are in colorado if you have the time try to get to an elevation higher than where you will test, I live at 5460 above sea level and had to do a similar PT test for a job and the testing was at 2100 feet above sea level, 1 usually run about 12-13 min 1.5 miles, when I did the test I ran 1.5 in 11 min and 11 sec. without killing myself.
Good point. I did my test in Nova Scotia near sea level.
I’d go to Active.com and look up some of thier running material. They have TONS of info on shaving time off runs.
I’d suggest a lot of interval work as well. Intervals of extremely high intensity with bouts of short duration low intensity will ramp up your energy systems, not to mention give you a hell of a leg and lung burn.
Running is an art form, so try and find some articles on proper running form as well. When you are recovering from all this prep work, read and check your form against that. It can only help to run efficiently…
Also - make sure you read up on how much rest to get leading in to the test - you want to peak at the right time and have sufficent rest before the test. Make sure you eat right too…
But most of all - just run your ass off!
The absolute first step is simply being able to run 1.5 miles. I don’t know how much/often you run now, so that may have already been accomplished. If not, start running and building up your endurance slowly. Once you reach 1.5 miles continue to run that distance to maintain your endurance, then start increasing your speed a little bit at a time. Keep increasing your pace until you hit the 11.5 minute time, then just run it every day or every other day to maintain it.
Like lifting, as soon as you stop running, you will start to lose the “level” you had attained.
I am not gonna sit here and write out a lifting routine for you, you can do that on your own. For God’s sake, you’re on a bodybuilding/strength sports website, I think you could find some info on putting together a basic routine if you took 5 minutes to look around.
I used to be a pretty good runner and what really improved my mile time to under 6 minutes was doing HIIT. But I would also run 2 miles. So pretty much 3 days I did HIIT and 3 days 2 miles. That worked well for me.
[quote]LeanCarlosBrown wrote:
Gentlemen, and the league of extraordinary T-Men. I was offered a job that has everyone going through a P.T. Test. I need to run 1.5 miles in 11.5 minutes. What kind of program should I use to assist me with that matter. Also, what routine can I use to get stronger in 1 months time. Any routine will do. I have all the time in the world to train because I don’t have a job currently, but I will by mid next month. Thanks for any advice, constructive criticism, or just cussing me out. [/quote]
Like some of the others, more information on where you are at now with your run? That will dictate how you should structure your running training.
What do you mean get stronger in a months time? Stronger in what? What is your current level of experience?
That is honestly very slow! I could run two miles in that time. But, you must run THREE miles every single day to accomplish this on test day. It is imperative that you train harder than you will be tested.
-Og