Must Pass Cooper Fitness Test Help (Read 3363 times)

I think we need a time trial here.

I agree.  14:33 is 2:25 per 400m.  Go to a track and see how many 2:25 laps you can run.  I also agree with Nobby on shoes.

I agree.  14:33 is 2:25 per 400m.  Go to a track and see how many 2:25 laps you can run.  I also agree with Nobby on shoes.

My assessment is that the guy "walks" a mile and he's 50-years-old.  He may be blessed with some natural talent and he may be able to get to 9-minute pace rather quickly.  I've seen people who are struggling to go beyond 12-minute pace.  It's all individual.  Suppose he's average but hadn't done much; I'd say if he goes out and try to run a full lap at 9:50 pace, he'd go oxygen debt at around 250m going around the half way into the second curve.  If he's getting oxygen debt going around the turn, I'd say his HR is rushing at around 180.  If all the guy had been doing is a mile WALK, I wouldn't want to take any responsibility of the consequence.  Let alone trying to see how many 400s he could do!  I'd say start with 200m and see how that feels first.

BadDawg:  Thanks, flattered.  Ask my wife, though.  She'll tell you otherwise! ;o)

Yes, it's very individual!  I'm 47.  I struggle to get below 11:00 pace even when I'm running 30 mpw (which I'm not doing now).  I really try hard, too, and I'm not overweight.  Sigh.  I'm just glad my kids didn't get my "slow" genes.

 +1

I did the C25K program for 12 weeks and ran my first 5k at a pace of 9:76...but I am chubby and have no natural talent and I'm a chick. Just get out there and get some runs in...you can push harder since the distance is fairly short...I think you have a good shot at this.

My suggestion is starting to do two things:

First: start walking longer distances.  If your goal is 1.5 miles, walking one mile will not get you there.  Start walking 2 miles.  I don't think doubling the walking distance is going to effect you that much (as long as you have good shoes)

Second, start jogging.  After increasing the distance, start jogging for one minute and then walking 2 minutes.  Try to do that for the entire walk.  Going for more then 3 miles total isn't going to help you. 

Once you do that, your focus should be jogging more each day until you can jog the entire 2 miles. 

Then your focus should move to increasing the pace. 

THis is doable, but it will not be a cake-walk.  You need to put in at least 4-5 days a week. At least one day a week, take off or just walk.  And make sure you warm up and cool down

Thanks for being positive !!!! Would you mind if I stay in contact with you each day ? I need a good coach and being as though I love my job I don't want to fail. My son is overseas and would be here to motivate me if he could.

 

Thanks,

 

Tom 

 Hi Tom....If you're talking to me, sure, by all means stay in contact.  You can keep posting your progress on this thread (in which case you'll get lots of comments and support) and/or you can message me with the little envelope.

Looks like you are getting lots of advice....And at this point I'm guessing you might be a bit overwhelmed.  Don't worry.  Just take it easy.  I agree with Nobby....Don't go trying to run all out around a track to gauge your fitness...That's a good way to get hurt.  Walk/run a bit...See if you can build up that mileage....Maybe try a half a lap (200 meters) around a track to see what it feels like to move a bit faster.

Report back and let us know how it's going.

Of course it's possible.  I started running at age 50, weighted 175 lbs at 5'10" tall and within 6 weeks, I ran a 24:06 5K race.  Was able to run 1 1/2 miles after one week. 

But then again, running was always easy for me and although I had never really ran or jog before; I played other sports and officiated in sports well into my 40s. 

So what is your background and previous running ability?  Do you or did you smoke?  You should also know what you physical health condition is, another wards, "How is your heart"

If you're going to do this, you need to work on diet and cross train as well.  Eating the right foods, healthy foods and cutting down the crappy stuff, at least to get you through this. 

If you are in okay health, then I see no reason why you shouldn't be able to run the 1 1/2 miles in under the allotted time.  In my mind, you have to increase distance and you should be pushing to run further than the required 1 1/2 miles and you need to work on shorter intervals by going to the track and running 200s or 400s to work on pacing and speed. 

And I am very big on stretching.  It’s a debatable subject, but for a newbie, I especially think you need to do a lot of stretching.  So instead of being a coach potato at night, sit/lie on the floor and do some stretching

Larry