I have a police physical comming up in 14 days. I havent ran for a long time and have to make 1.5 mls 16 min.
I have 14 days to go from running a mile in 20 minutes to 1.5 miles in 16.5. Please advise me on how I can get this done. I am pretty nervous because even when I was young and a body builder I couldnt run. Thanks to anyone who has a suggestion or websites.
Answers:
Is 10min 28 seconds in 2 laps ok?
Practice running everyday. Morning, afternoon, and night. Make sure you practice a lot and don't ever skip it. Do daily warm-ups, such as push-ups, situps, stretches, etc. Do things that help your abdominal body such as laying on your stomach and lifting 3/4 of you legs up while also lifting up your arms. Try to increase your running speed everyday gradually. Hope this helps, and good luck!you cant run for 1.5miles? just preoccupy your mind w/ someting while youre running. REMEMBER fatigue is all in your HEAD so dont even think about it
Can you run faster in shoes or barefooted?
Here's what I would do..Day 13: Jog 1 mile...don't even bring a watch.
Day 12: Run 3 intervals 1/4 mile each @ 2:35...walk 1 lap rest in between each (do these on a HS track if you can).
Day 11: rest
Day 10: Jog 1.25 miles
Day 9: rest
Day 8: Jog 1.5 miles
Day 7: Run 4 intervals 1/4 mile each @ 2:30...walk 1 lap rest in between each.
Day 6: Jog 1.75 miles
Day 5: rest
Day 4: Jog 1 mile easy
Day 3: rest
Day 2: rest
PT Test: Run 1.5 miles in 15:59!!
Best of luck! 14 days is not a lot of time, you'll need to runa few good workouts and hope to get a bit more speed before your test. If you have more time, I'd recommend the 10-week schedule below to get running at a bir more comfortable pace. Hope you meet your goal.
- Mike
Why is warming up for cross-country races so important?
watch what you eat. skip the pop and junk food. also what everyone else said, to run everday . good luck!Long jump and discus help pl0x?!?
I hate to say this but trying to meet your goal in 14 days is going to be tough. I will give you a tip though; instead of trying to run the entire time you might want to run hard as much as you can with walking breaks when you can't take it anymore. You;ll go farther faster that way; and since it's a 1.5 miler you should be better off doing that. I wouldn't recommend this usually for a race or for becoming a better runner. I am just trying to get you through this physical.Can I ask though; isn't the point of the physical to prove that you actually are fit? Kind of ironic. Not the best choice to cram for this sort of thing. But again, running harder and walking will get you a faster time than jogging the entire way.
Good luck.
Does Nike make one of those trackers for the iPod video yet?
I would build your distance up. It doesn't sound like youre in too good of shape, so start off slow and short build your way up until you can run at least 3 miles without stopping. Then a couple of days before start to taper down and the day before just do a nice easy slow couple of miles.-Good luck.
I ran a 12.56 in 100m and 28.52 in the 200m are these good times?
when we first start XC and alot of pple are out of shape we start out at running 1mile everyday for a week then 1.5miles one day then 2miles the next then 1.5 then 2...ect. and like fridays you go kinda slow, mondays and wednesdays you push as hard as u can and go for time, then the rest of the days you go at a medium pace. it really works. good luckMore Questions & Answers...