>Running 101>I need help guys
Others have given some really good advice. I will be more simple in my approach. If you really want it - you WILL do it - you will get there.
I had to do this last year as part of my law enforcement PT exam too. Except I am a 36 yer old female and I had to do it in 12.20. I am not a sprinter/fast runner at all (long and slow is me!) but I kept training for it over a 6 month time frame. I had to run 4 laps so I divided my required time into 4 and each time I started a new lap I would check my watch to see I was on schedule.
I would 'run' it 3 x a week and I would run it doing the same route for the actual test. I would run so fast I would feel sick but my times dropped and I passed the time required with almost a minute to spare.
I know its not easy - so hugs to you - I know what its like. In my exam (which i passed easily enough) I was so damned relieved I peed myself in frickin relief. Gross I know (no one saw and I had a change of PT clothes thank goodness!) - just saying I know where you are 'at' though!
Member Since 2008
Those who try, fail! Those who do what it takes to succeed, succeed!!
I don't know what your time frame is to make your PT time, but two suggestions that may help are to utilize the Couch to 5K program available on coolrunning.com (it's here somewhere, too, I think), and/or to try running to my Podrunner podcast to help regulate your time and energy expenditure. I've had emails from listeners who passed their military PT tests because of help from Podrunner (a very rewarding feeling for me, too!).
Best of luck to you!
veggies on the runMartial Artist Runners
Sorry about the tangent, but just wanted to say thanks Steve! I've run several runs with you (and the other Podcasting Steve, Steve Runner).
Life time runner wannabe
Are you kidding? Thank you for listening!
Just wanted to chime in and say that I ran for the first time today to the "True Point of Beginning" mix. Over the top excellent, Steve; it's my new favorite. Sure appreciate your work!
Marathon Maniac #6740
Goals for 2013:
Run 3 Marathons in less than 6 weeks
Run 1,500+ miles
Do not run all out each time you go out for a run. This indirectly is affecting your ability to build up your aerobic base which is what you need to be able to hold a solid pace for longer. You are running anaerobically pushing yourself to run faster when in actuality you are training. You should never race in training. I know your mindset is "well to get better in this distance I just need to keep running this distance hard and it will get better". Yes, it will improve but not as much as if you develop your aerobic base. World class one mile runners run 80-90 miles per week to build and maintain aerobic base. This allows them to run at a faster pace aerobically vs. anaerobically. Your test is primarily an aerobic event.
As others have said, slowly build up your miles at a jogging pace. Try to have one run per week where your gradually build to longer and longer distances at a slower pace. Maybe one day per week do a run where you jog for 2-3 miles and finish the last mile at a faster pace. Any other runs during the week should be at controlled conversational pace. This is training and will make you faster - believe it or not. And, losing weight will make you so much faster.
OMG, I went to run today and kept it at a steady jog. What i found out is that I ran 2 miles without stoping, which is a first. I didnt go balls out like I usually do. Thank you so much and i will continue to job at a steady pace with longer distances. When should I time myself? My test is March 19th. Have to get 17 minutes but would like to get in the 16s for the mile and a half
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