1.5 mile run test
i am in the process of applying for a police officer position wich requires me to run 1.5 miles in under 12 minutes.i have not done any running in a long time.i lift weights in a high intensity fashion following your method 0f 2 days 1 week and 1 day the next week with very good results.how would you go about training for this test. i have a treadmill at home which i could use.
your thoughts would be greatly appreciated.
Hi Jimmy...
Thanks for your question...
1.5 miles is not that hard of a nut to crack.
I would do it in stages... 1/2 mile first week, 1 mile second, 1.5 third... If it were me I would take to the streets... the air and outside would be refreshing.
OK... lets see..
Depending on how much time you have before you have to be ready... I would say no more than 3-4 days a week. It should not affect your bodybuilding.
If you train on Wednesday of one week, run Monday, Friday, Saturday, Sunday... preferably in the Am before you eat, this way you can take advantage of the fat burning effects also.
If you are training on Monday & Friday, run Wednesday, Saturday and Sunday.
Eat after you run rather than before.
You need to cover a half mile if 4 minutes... this should not be hard. In getting in shape last minute in a couple of shows I have competed in I elected to run. I would normally cover 2.5 miles in about 17 minutes.
Start your first week, 1/2 mile at a comfortable pace and time yourself. You should be about 4 minutes. If not, each time you run move a bit faster. I find that most HIT athletes are extremely fast because of the explosiveness... we are just going to develop your wind a bit.
Second week move to a mile, third to a mile and a half. Stay at this and try to by pass your previous time til you get it under 12 minutes... say 11
You might also choose, depending on what your time frame, to simply maintain your strength. This way you will not loose any muscle, will not add any additional stress and focus your energies on placing in your position.
After you have qualified, you can back off to a mile 2-3 x a week. This should be nothing for you and will not affect your bodybuilding. It is just cross training. With your job as an officer you will need to stay able to run. I see way too many who are simply not in shape and luck they can walk.
Hope this helps a bit,
Best regards,
Bill
thanks for the comeback.just tested myself the other day and ran it in 11.5 minutes.the next day i was very tired. just need to learn to listen to my body and implement the 2 day rule and should be fine.
thanks again...
