First a little about my physical fitness level. I am 39 years old, 5'10", 190lbs with about 11% body fat. I work out (resistance training) 5 days a week. I know what to do and how to do it when it comes to building muscle, etc.
My predicament: I have never been good at running anything more that sprints. In my early twenties I could gut out a 7 minute mile out of sheer determination, will power and youthful power. I only run now every quarter PT test for my Department. The PT requirements to get the extra benefit pay is 1.5 miles in 16 minutes or less. I usually run it right at 15 minutes.
I was on the SWAT team with my old Department until the team was disbanded about 12 years ago. I did a lateral transfer 2 years ago and never really thought about trying to make the team at my new Department until today. I guess I thought it was more for the younger guys. Well, today I was approached about an opening and asked if I was interested. After much consideration I have decided that I want to do it.
I have all the other PT requirements to make SWAT down pat, 50 push ups in 90 seconds, 50 sit ups in 90 seconds, and 10 or more overhand grip dead hang pull ups. The 1.5 mile run is the big elephant in the room. For SWAT it has to be 14 minutes or less. The tryouts will be held sometime in September. I need a running plan that will help me drop at least one minute off of my 1.5 mile run time.
My problem is that I have never been able to find a good pace. A comfortable pace for me that I can maintain for distance is just too slow. I do not like to fail at anything that I attempt so I need help in reaching this goal.
My predicament: I have never been good at running anything more that sprints. In my early twenties I could gut out a 7 minute mile out of sheer determination, will power and youthful power. I only run now every quarter PT test for my Department. The PT requirements to get the extra benefit pay is 1.5 miles in 16 minutes or less. I usually run it right at 15 minutes.
I was on the SWAT team with my old Department until the team was disbanded about 12 years ago. I did a lateral transfer 2 years ago and never really thought about trying to make the team at my new Department until today. I guess I thought it was more for the younger guys. Well, today I was approached about an opening and asked if I was interested. After much consideration I have decided that I want to do it.
I have all the other PT requirements to make SWAT down pat, 50 push ups in 90 seconds, 50 sit ups in 90 seconds, and 10 or more overhand grip dead hang pull ups. The 1.5 mile run is the big elephant in the room. For SWAT it has to be 14 minutes or less. The tryouts will be held sometime in September. I need a running plan that will help me drop at least one minute off of my 1.5 mile run time.
My problem is that I have never been able to find a good pace. A comfortable pace for me that I can maintain for distance is just too slow. I do not like to fail at anything that I attempt so I need help in reaching this goal.
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