1 1/2 Mile in 17:00 Help? Please.

[Faceguy]

I haven't been running at all except for twice in the last three 1/2 months but I managed to get 17:00. But that is not good enough I have to get down to 13:30 for the Marines and hopefully beyond that in 10 weeks. Hopefully working my way up to a solid 3-mile run without rest. Can anyone help? Or post a link that will help? Thanks.

[Dave.cyco]

If you do sprint training, your distance running will improve. Or hill sprints. Or both.

[Erik]

Here's a pretty good link:

http://www.runninginjuryfree.org/speed.html

I've looked through the rest of the guy's site and it's some really good running info. I suggest you read it through.

Another good workout for a Marine wanna-be is Patrick1968's Military Preparation Workout (http://bodyweightculture.com/forum/showthread.php?t=9548)


And if it helps, here's my favorite interval training drill:

3 x 100m run, 100m jog, 100m run, 100m walk
Jog 400m
3 x 200m run, 100m jog, 200m run, 100m walk
Jog 400m
3 x 400m run, 100m jog, 400m run, 100m walk
jog 400m

It's a nice drill -- gets you runnning at speeds you're not used to and builds cardio. Takes a while to build to the point where you can do it all, but it's sweet when you manage it.

Hope this all helps.

[romeyo9186]

try 60 120s. it's basically 60 secs worth of sprinting and then followed by 120 secs worth of jogging or speed walking. it would really help improving your speed. try doing that atleast 3 days a week consisting of 5-6 sets and try to do some of those sprints uphill. since you are just beginning, aim to only do 3 sets your first week and work up from there. on days you aren't sprinting aim to run more by adding another lap around the track beating your time. the following week. do 3 days of long distance and 2 days of 60 120s. but on the 3 days of long distance... make sure u run a shorter distance than your prev long distance day. there are other running work outs out there. i personally used this to past my pt test for the army. btw... try not to neglect your upperbody and core and do this after weighlifting or bodyweight exercises.

ex....

mon- 3 sets 60 120s
tues- 1.5 miles
wed- 3 sets of 60 120s
thurs- 1.75 miles
fri- 3 sets of 60 120s

mon- 1.5 miles
tues- 4 sets of 60 120s
wed- 1.75 miles
thurs- 4 sets of 60 120s
fri- 2.0 miles

[demarcoa]

Sprints are good and so is hill running but for 1.5 miles you need to work on it by running 1.5 miles. Just do a 1/2 mile warmup, rest and stretch for 15 minutes and then do the 1.5 mile run.

Also do hindu squats for lung power and leg muscle endurance and jump rope and burpees for cardio.

Sprints are good but concentrate more on the distance. romeyo's plan looks pretty good too.
Good luck!

For the presidential fitness test I was able to get my time for the mile down from 7.44 to 6.26 just by doing 50 hindu squats twice daily, for two months. I did not practice by doing sprints or running the mile, nor did I do any cardio. However you should do all those things for better results.

[Dean68w]

What I did for the army was running whatever distance in intervals. I would run at a paced speed for 30 seconds and then sprint 30 seconds. I would repeat this throughout the run. Since you're running 1 1/2 miles I would suggest dropping down to 1 mile until you can run it in at least 7 to 8 minutes. Then increase mileage by 1/2. 1 1/2 miles should be completed in at least 10 to 12 minutes. 2 miles in about 14 to 16 minutes. 2 1/2 in about 18 minutes and 3 miles should take no longer than 22 minutes. If you don't work for at least a 22 minute 3 mile run, then the corp is going to kill you. Trust me the better your PT Score is before you join, the easier PT will be through training. Don't get me wrong, they WILL break off and pt your dick in the dirt. But also, it'll make you that much stronger. Hope this helps. If you've been recruited then you recruiter should make you and the other recruits meet and train 3 days a week and competitions once a month. That's how they used to do when buddy joined. Hope this helped.