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

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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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!

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.

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.