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  #1  
Old 16th Feb 10, 05:30 PM
Kodie Kodie is offline
Gender: Male  
 
1.5 Miles in 9 Minutes

Want to join the parachute regiment and one of the tests is running 1.5 miles in 9:18

started training last week and started off getting around 12:08 then got it down to 11:17 and today 10:37

whats the best way of going about reaching this goal? just to keep trying to beat it?

so far i have just been attempting the 1.5 miles , then a light jog back home. im at an OK level of fitness.

any advice would be appreciated.
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  #2  
Old 16th Feb 10, 05:44 PM
Revenged Revenged is offline
 
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
mix the training up:

- longer run e.g. 40 min run
- long interval run e.g. 2 min fast, 1 min jog - repeat
- short interval run e.g. 30s fast, 1 min slow -repeat
- hill sprints

a 1.5 mile time trial is good training but not more than once a week. it is not effective training to do only the one type of running - you are making fine progress though.
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  #3  
Old 16th Feb 10, 06:02 PM
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Hrun Hrun is offline
Real Name: Giles   Age: 42   Gender: Male  
Location: Devon
 
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
6 minute miles, that is going some. Revenged is right, you need specific training, not just going out and running the distance as hard as you can.
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  #4  
Old 16th Feb 10, 06:21 PM
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WAFU WAFU is offline
Real Name: Tim   Age: 22   Gender: Male  
 
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
You'll also find that on the day, with PTIs gobbing at you and people to race against you should shave a bit of time off.

Just the other day running through London I found myself cracking 3 miles in 20 minutes just because of the people watching me
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  #5  
Old 16th Feb 10, 11:05 PM
Tansy Tansy is offline
Gender: Male  
 
The quickest way to drop time off the bft run (1.5miles 2.4km) is to keep doing the test as often as you can.

Here is two examples of fitness training we do at stonehouse.


1. Trainers, shorts and t shirt.

Run 1.5 squad run in 1130min (I know you wont have a squad but hey its the time that counts)

2mins rest

run 1.5miles best effort.

2min rest

run 1.5miles squad run 1130ish

2min rest

Best effort 1.5mile.

This is a hang out mate, but really good training and you will be suprised at the little amount of time that you lose on your last best effort.

2

Run the BFT . No way is easier to drop time of the BFT run than to run it.

Not sure how the paras do it, but we do

Boots/c95 trousers/t shirt

Squad run 1130 1.5mile

30secs rest

1.5mile best effort.

Then of course the Pull ups/sit ups/sprints/push ups.

Those two ways are the most effective short term method of reducing your fittness test rtime. There the ones that we do alot , they work and are a good hang out. Esp when there is a circuit envolved straight before or after as well.

If you have longer then yeah hill interval training/longer runs and of course the best weighted runs.

Try running with some webbing on, allwasys good for the core muscles.

Regards

Tans
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  #6  
Old 15th Aug 10, 10:29 PM
paradude988 paradude988 is offline
Real Name: david millett   Gender: Male  
Location: scunthorpe
 
Right the best way from being told from my uncle who is going on to warrant officer, 3para.
and what i am also doing.

records: best 1.5m - 9:02..worst -11:52

i got my run to 9:02 in a matter of 4 weeks, from dieting; such stuff like veg, fruit, you know the obvious really.
with this i ran 6 times a week, and only had a night to enjoy a nice lash out with the lads.

right it's easy and simple okay..

day 1 - just getting used to running... go for a slow plod for 3 miles. easy!
day 2 - go for another 3 mile jog with interval sprints... AKA .. sprint 100metres 10 times! so sprinting 1000metres and jogging approx' 3800metres.
day 3 - circuit training! which contains 0.4miles x 5 = 2miles, 20 x 5 =100 push ups, 15 x 5 =75 sit ups, 10 x 5 =50 pulls ups and 20 x 5 = 100 dunks.
day 4 - hill sprints... sprint up ...then jog down...10 sec rest...and do this 10 times...
then go for a quick 1 mile succession...then hill sprints again.
day 5 - nice 3 miles best!
day 6 - rest!
day 7 - 5 miles...plod!
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  #7  
Old 18th Aug 10, 02:39 PM
fox-1 fox-1 is offline
Gender: Male  
Location: rotterdam
 
Quote:
Originally Posted by Tansy View Post
The quickest way to drop time off the bft run (1.5miles 2.4km) is to keep doing the test as often as you can.

Here is two examples of fitness training we do at stonehouse.


1. Trainers, shorts and t shirt.

Run 1.5 squad run in 1130min (I know you wont have a squad but hey its the time that counts)

2mins rest

run 1.5miles best effort.

2min rest

run 1.5miles squad run 1130ish

2min rest

Best effort 1.5mile.

This is a hang out mate, but really good training and you will be suprised at the little amount of time that you lose on your last best effort.

2

Run the BFT . No way is easier to drop time of the BFT run than to run it.

Not sure how the paras do it, but we do

Boots/c95 trousers/t shirt

Squad run 1130 1.5mile

30secs rest

1.5mile best effort.

Then of course the Pull ups/sit ups/sprints/push ups.

Those two ways are the most effective short term method of reducing your fittness test rtime. There the ones that we do alot , they work and are a good hang out. Esp when there is a circuit envolved straight before or after as well.

If you have longer then yeah hill interval training/longer runs and of course the best weighted runs.

Try running with some webbing on, allwasys good for the core muscles.

Regards

Tans
the best way to improve time on a short distance is defenitly not just doing the same distance over and over again.
When you are a novice runner doing longer slower runs will give much more benefit.
and to adchiev optimum performance a combination of longer slower runs and faster shorter interval session is key. Hill sprints are good as well.

Take the time to train. And wen reasonably new to running don't do more then 4 runs a week.
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  #8  
Old 23rd Aug 10, 09:46 PM
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runnerboy89 runnerboy89 is offline
Age: 24   Gender: Male  
Location: Sheffield
 
Im no running expet but i say do 1 long/ish slow run of around 4 or so miles (incorporate 1 or 2 hills and some light speed play if you can) to build stamina and to get you use to distance , 1 - 2 runs at an Aerobic state (around 2-3 miles), and do 1 1.5 - 2 miles at a pace that is just bearable (and you can hold it for the distance) and thats to build on endurance. Running takes time and patient so dont exspect to be the next Ryan Hall or Radcliffe over night, just build on it do your best and keep at it and you will see an improvement. Hope that helps a wee bit.
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  #9  
Old 1st Sep 10, 08:53 AM
BRITISHA7MOU7 BRITISHA7MOU7 is offline
Gender: Male  
 
[QUOTE=WAFU;209558]You'll also find that on the day, with PTIs gobbing at you and people to race against you should shave a bit of time off.

Thats very true!! I shaved 3 minutes of a 2 mile run with a personal trainer!
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