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Discussion Starter #1
Hello to all

Right here is the crack. I sustained a lower back injury at work about a month and a half ago. I have therefore done absolutely no physical training since on the advice of my osteopath. At the time I was just getting into running as my place of work are bringing in a fitness assessment. The assessment requires us to do the following:

1. Drag a 150Kg sandbag 50 meters within 1minute 15seconds.
2. Complete 50 sit-ups in 2 minutes.
3. Complete 50 press-ups in 2 minutes.
4. Run 1.5 miles within 11 minutes.

It is the 4th test phase that I am worried about as the others are all ok. I have literally just started running again (still a little stiff in the lower back but the osteopath says that’s normal) and am getting a time of 12minutes and 20seconds.

I know that sounds like an appalling time but I am quite big (requirement of my job) and weigh in at 15 stone. I also do a lot of weight training (again linked to the role of my job).

My question is how can I best train to reduce this time to 11 minutes.

Any advice would be really appreciated.

Cheers

Chalky
 

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Hi chalky! There seems to be a few people looking to break the 11min barrier for 1.5miles for a work related asessment. When I get a minute I'll try and dig out some of the threads for you, though if you really want to you can have a search for them yourself in the meantime :)
 

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4. Run 1.5 miles within 11 minutes.
It is the 4th test phase that I am worried about as the others are all ok. I have literally just started running again and am getting a time of 12minutes and 20seconds.
My question is how can I best train to reduce this time to 11 minutes. Any advice would be really appreciated.
Originally Posted by Flaming Sambuka
And today I ran 1.5 miles in 8 minutes. I think i've improved hella fast! Yeehaw!!

So ask Flaming Sambuka. He went from 12 minutes to 8 in a matter of days!
Cheers!
 

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Discussion Starter #12
Oh my god cant believe this post has become a guessing game, I saw 9 replies and none have any advice yet!!! Anyhow I shall put you out of your misery I am an immigration escort.

Can I have some advice now please?

Chalky
 

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:d About the only thing we are good at is going of topic.

Anyway, there was advice of sorts in post #4. For my part I think just running regularly will improve your core fitness and on the day of your test the stress of your job at stake will shave the last few seconds off.

I would hazard a guess you still have some in reserve. Most of us do when training, even when we think we are giving it all. Failing that do you have any of those attack dogs. Get a pal to slip the lead as you set off and you will be fine.
 

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To run 1.5 miles in under 11 minutes requires that you run at around 7 minute mile pace. Start by doing some easy runs up to three miles at a pace you're comfortable with. Run them until your legs feel strong enough to handle something faster. Then, every third session, do some fast repetition runs over a measured quarter of a mile. Jog for a mile then run 4 x .25 mile in 1.5 minutes (6 min/mile pace) trying to keep a smooth even pace throughout, then jog home.
Cheers!

PS. Wish I could do 50 sit-ups and 50 press-ups as easily as I could run 7 minute miles!
 

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Discussion Starter #16
Thanks for that runningfox. Am I right in thinking I should be running the majority of the days in the week or should I have a day off after doing one of the “fast rep runs”. Also should I take a protein shake after running to lessen the chances of losing muscle?

Cheers again

Chalky
 

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If you eat a reasonable diet then there's no need for protein shakes as a runner... as for how often you should run it depends how hard your sessions are. As a general safety net, always follow a hard session with an easy session, and try to factor in at least one rest day a week.
 

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As a general safety net, always follow a hard session with an easy session, and try to factor in at least one rest day a week.
Agreed. Long slow runs and short fast runs use different muscles so, in theory, you're partially resting one set while stressing others. As for rest days, I read somewhere (Geoff Galloway?) that a good rule of thumb was to run two hours then have a rest day. In other words, if your daily session lasts for half an hour, you should rest on the fifth day. That's the theory though I've never actually done it! Listen to your body and use your own judgement. A lot depends on individual fitness and Chalky sounds pretty fit to me.
Can't advise on protein shakes. As a runner I don't need them. But I normally do a short stretch (!) and have an isotonic drink when I've finished running.
Cheers!
 

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Discussion Starter #19
Chalky sounds pretty fit to me.
You are having a laugh aren’t you??!! I used to do 9 minutes for the mile and a half (never been a great runner) and that was 12 years ago, I still wouldn’t consider that particularly great. 12mins and 20seconds is not at all good.

Anyhow than you for the advice. As I have said my job requires a certain amount of size because the people we often deal with are quite big themselves and are usually noncompliant.

Will give the two-hour rule a go as it seems quite simple and I like simple.

Cheers again

Chalky
 

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You are having a laugh aren’t you??!! I used to do 9 minutes for the mile and a half. Chalky
No, I'm not having a laugh. I was consistently running 6 minute miles in training at TWICE your age and by what you say above you're perfectly capable of doing it too. Be positive. Think it. Do it.
Incidentally, is there anyone else who's likely to be taking the test at the same time as you? It would make things easier if you could train together. But don't make it competitive. The idea is to help, not race each other.
Cheers!
 
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