30 days to run 1.5 miles for police exam. HELP please (Read 119 times)

Don’t try to run that pace in your training runs, keep it slower and manageable.  Focus on the time and not the pace to allow you get continuous runs in place.  The main problem is the knee injury, it will restrict your progress since you have to be more cautious.  Run every second day, work on keeping forward at a manageable level of effort for whatever time you can comfortably sustain, the walk some to get your wind back and repeat it.  If you can do two repeats of it the first week, that’s good.  Try 3 repeats the next week and then work on stretching out the time.  In the 3rd week, try hitting your target 10 min/mile pace on the second repeats on one or two of your outings so you can know how it feels.  For the last week keep focusing on covering as much of the 15 minutes in a single continuous run even if it’s slower than your pace but at a manageable effort.

5 days before your test focus on your target pace again for some part of your run, covering as much time as you’re comfortable with without stressing yourself too much.  Do one more run easy effort only, 3 days before the test, then no more running until test day.

If at any point you’re feeling too stressed, then take an extra rest day and just keep the next run at an easy level of effort.

Thank you. I’m sorry my response took so long. I’ve been a bit

reticent on where to start with asking and following advice on this.

I’m excited to follow your plan and I’ll reach back out again and let you know how I’m doing. I’m getting a brace. Gonna go to all lengths to be MPD. Thank you.

Don’t try to run that pace in your training runs, keep it slower and manageable.  Focus on the time and not the pace to allow you get continuous runs in place.  The main problem is the knee injury, it will restrict your progress since you have to be more cautious.  Run every second day, work on keeping forward at a manageable level of effort for whatever time you can comfortably sustain, the walk some to get your wind back and repeat it.  If you can do two repeats of it the first week, that’s good.  Try 3 repeats the next week and then work on stretching out the time.  In the 3rd week, try hitting your target 10 min/mile pace on the second repeats on one or two of your outings so you can know how it feels.  For the last week keep focusing on covering as much of the 15 minutes in a single continuous run even if it’s slower than your pace but at a manageable effort.

 

5 days before your test focus on your target pace again for some part of your run, covering as much time as you’re comfortable with without stressing yourself too much.  Do one more run easy effort only, 3 days before the test, then no more running until test day.

 

If at any point you’re feeling too stressed, then take an extra rest day and just keep the next run at an easy level of effort.

Try some cross training, like with a stationary bike. Pedal fast and you get a leg workout without stressing the knees as much. Of course this uses slightly different muscles so it does not completely provide the benefits of a run, but it can help. Also, take some brisk walks, Running in a pool is a good one, the water provides support so not much weight would be on the legs, but you move the legs and get water resistance. (actually I've never tried pool running, but have heard it was good for an injury)