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  #1  
Old 18th Jul 07, 07:05 PM
fifi fifi is offline
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1.5 mile

Hi guys I have 6 weeks exactly to complete 1.5 miles in less than 10 minutes. I would appreciate some training advice. At the moment my best is about 11.55 minutes after a 5 minute 800 mtr warm up. I,m struggling to lower it. I work mad shifts and live in cyprus so the heat makes it more difficult, but i,d be happy to follow any training programme someone could offer me. I,m also training to do a weighted fast walk of 8 miles in 1hr 40 so i have to interact my training with that also.......


ta fi
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  #2  
Old 19th Jul 07, 11:03 AM
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Is it an army entry test? Theres plenty of advise on here about getting through that test, just use the site search.
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  #3  
Old 19th Jul 07, 02:49 PM
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To knock 2 minutes off a 1.5 mile PB in 6 weeks is quite a task, but you will need to work out how you can train at least 4 times a week. If it's quality training then you could just about do it.

Are there any hills nearby that you could train hard on...I've found hill training to be the quickest way to build speed. If you can find a good hill of 200 to 300 metres, then jog to it for a warm up, run hard up the hill and jog down to recover... repeat that as many times as you can and the jog home to warm down.

I don't know what build you are but is there any scope for losing a few pounds...if you can healthily get to your absolute minimum weight without losing muscle then that will also help your speed.

Good luck!
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  #4  
Old 20th Aug 07, 05:06 PM
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jarv jarv is offline
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That times gone down abit since i was in then, blimey sub 10 minutes was for the fit ones,im sure i used to do it in 11 minutes , thing to remember is that you will have a very slow jog and walk around the course before you do your solo effort so your legs should be well stretched by then so try that,1.5 miles slow and walk and a sprint back, think that may get your time down.
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  #5  
Old 24th Sep 07, 11:10 AM
luthor1 luthor1 is offline
 
1.5 miles in 11mins 55 is 7.5mph average. To do it in 10mins you need to average 9.0mph.

To do this, you need to break down the 1.5miles into a set of shorter repeats where you cover the whole distance at the required pace, but with rests. I'd do the following:

9.5mph (overspeed!) for 2 mins, 1min30sec rest, repeat 5 times, so 10mins at 9.5mph total.

Next day, recovery run 30-45mins maybe 6.5-7.5mph.

next interval day, bring down the recovery time by 5 secs. Keep repeating this pattern putting in appropriate rest days and MEGA STRETCHING after the intervals especially the hamstrings/quads. Bring the rest period down to around 15-30 secs. Once you are at this point, you should be able to drop the speed by 0.5mph to 9.0mph and cover the distance if you really nail it.

Remember warmups, and stretching. The harder the session planned the more careful the warmup should be.

If you can't do 5x2min 90sec rest, the try 120sec rest. If you need more than 3min rest, bring the speed down - you are a long way off 10min 1.5miles.
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  #6  
Old 17th Feb 09, 06:49 PM
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1.5 mile run

I also need to chop a few seconds of the 1.5 miler? currently at 9.45m/miles need to get to 9.30m/mile. I just cant seem to get any more out of myself. What is annoying once I have completed and recovered Ican quite easily due fartlek training. It is getting me down need to get at least 1.5 mile in 9.30 mins for the parachute regiment. Any advise.
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  #7  
Old 17th Feb 09, 07:25 PM
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Quote:
Originally Posted by Eddy View Post
I also need to chop a few seconds of the 1.5 miler? currently at 9.45m/miles need to get to 9.30m/mile. I just cant seem to get any more out of myself. What is annoying once I have completed and recovered Ican quite easily due fartlek training. It is getting me down need to get at least 1.5 mile in 9.30 mins for the parachute regiment. Any advise.
Yup, more running. I found building up the mileage without worrying about speed and found the pace came naturally.
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  #8  
Old 18th Feb 09, 07:50 AM
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how long have you got eddy?

personally i would do at least one interval session and one hills session each week aswell as a long run on sunday and also a tempo type run

for intervals something like:

1 mile warm up
4-5 x 400m @ 9 - 9.15 min mile pace followed by 200m @ 10min - 10.30 pace
1 mile cool down

once you can do these look to increase the interval bit.. i.e. 600m then 800m
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  #9  
Old 23rd Feb 09, 04:05 PM
Eddy Eddy is offline
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Originally Posted by beasty1711 View Post
how long have you got eddy?

personally i would do at least one interval session and one hills session each week aswell as a long run on sunday and also a tempo type run

for intervals something like:

1 mile warm up
4-5 x 400m @ 9 - 9.15 min mile pace followed by 200m @ 10min - 10.30 pace
1 mile cool down

once you can do these look to increase the interval bit.. i.e. 600m then 800m
Cheers for that,

usually I do 1.5 miler and 2 miler on Monday and Friday as fast as I can and fell running Wednesday and Saturday in Wales with some serious hills in them. I also cross train with circuit training twice a week for good measure. I need to get under 09.30 m/miles by 6 weeks time (selection weekend).
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  #10  
Old 23rd Feb 09, 06:56 PM
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I think you may be underestimating the benefit of the long slow run to build stamina. This allows you to hold a faster pace over shorter distances. I would consider dropping a fast run in preference for a slower longer run.

Just a thought
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  #11  
Old 24th Feb 09, 07:53 AM
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/\ This. Speed work should really only be done a few times a week ( i think??) but longer runs'll allow you to run faster for sustained periods.
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  #12  
Old 24th Feb 09, 08:28 AM
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epocian epocian is offline
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10 min for 1.5ml is a 400m lap in 100sec which is slow for one lap
Try and do a session of 5 x 400m in 90sec with a 2min rest between
If you can do this cut down the rest to 90 secs (if you manage this then cut down the fast lap to 87sec)
If you can't manage the 90secs laps change the workout to
10 x 200m in 45 sec with 75 sec rest between

You need to be able to run much faster than 100 sec per lap for one lap to hope to keep that pace up for 6 laps consecutively - Think speed!

Last edited by epocian; 24th Feb 09 at 08:30 AM..
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  #13  
Old 24th Feb 09, 08:37 AM
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Quote:
Originally Posted by Eddy View Post
It is getting me down need to get at least 1.5 mile in 9.30 mins for the parachute regiment. Any advise.
Please tell me that's a typo? and that you mean 1.5miles at a pace of 9.30/mi (target time 14:15?)

You're currently running 9:45/mi? That equates to 1.5mi in 14:37.

If you're target finish time is 9:30, (which I don't think it is, but hey, just to be sure) then in all honesty it'll be nigh on impossible to pass the assessment - put aside 3+ years to train down to the 6:00/mi required for a 9:30 finish time.

If your target time is the slightly more reasonable 14:15, and you're currently at 14:37, then you could probably manage the target time (just) at your current fitness and just pacing yourself perfectly. To be safe though follow the advice the others have said.

Longer runs to build endurance, but probably most importantly, tempo runs to build speed endurance.
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  #14  
Old 16th Mar 10, 07:06 PM
Jonny moore Jonny moore is offline
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Originally Posted by Eddy View Post
I also need to chop a few seconds of the 1.5 miler? currently at 9.45m/miles need to get to 9.30m/mile. I just cant seem to get any more out of myself. What is annoying once I have completed and recovered Ican quite easily due fartlek training. It is getting me down need to get at least 1.5 mile in 9.30 mins for the parachute regiment. Any advise.
Hey eddy when i started running i was getting my mile and a half time around the 11 minute marker. My college tutor is an ex infantry soldier and told me to run with layers on as it slightly hightens the difficulty of ur training, and train in hilly areas because once you train loads on hills its easy to run on flat terrain. I tried this for just under two weeks every night and its brought my time down to 9.48 and im still training. A guy in my class whos training for marines has his time just under 9 minutes and does this method and thinks it works great. Hope it helps

Last edited by Hrun; 16th Mar 10 at 07:23 PM.. Reason: casual swearing
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  #15  
Old 16th Mar 10, 07:23 PM
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It's old thread night

This one is from Feb 09.
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