Runners, I need your help in lowering 1.5 mile time

[five-08808]

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.

[rocky]

Run faster?

[Split Arrow]

ELF FEET is an avid runner and will be able to offer plenty of advice when she sees this. I'm no expert, but I would start pounding the pavement. Find the pace you need to run and run at that pace for as long as you can. And start eating healthier foods... Diet will help more than you realize!

Good luck!

[camo_cowboy55]

my problem with running is I get bored! find a few good places to run and change it up every so often. i found the best way to improve on the 1.5 run is to longer distances and time yourself on those, then when it comes to the 1.5 it be easier to run. I try and run small hills or what my old running coach use to call them was "hick ups" you gain a little more endurance on them.

[axeld83]

If there are other factors you don't mention then my answer changes but if it's just about pace then get a cheap treadmill. It will keep the steady pace for you. I am sure you hate treadmills like anyone else but it's an answer that will work.

[five-08808]

My diet is very clean. I only eat bad one time each week. I allow myself a cheat meal once a week as this seems to keep me on track. If I deny myself at least one treat a week the cravings get strong enough that I end up eating bad for an entire day around the two week mark.

[nick123]

Run longer at a slower steadier pace. Instead of 1.5 miles every other day run 3 miles or more. Then at the end of the run say the last 200 yards, kick up a little and make long strides. Once a week bust your butt to see what you can hit your 1.5 mile run in. Then you just gotta stick to it. Thats the hardest part.

[CaptainDave]

The first thing I would do is get some good shoes. Custom fit if possible. Go to a place like Lukes Locker or similar.

I don't have much more than that. A lot has to do with stamina and lung capacity. Those things improve over time, so start running more often. Probably start out slower pace and focus more on total time running as compared to faster pace and less distance. Pace should pick up over time. Not sure on how hard you hit the weights, but you may want to back off a little and perhaps loose a couple pounds as well. Stay away from things that will add water weight.

[BigThicketBoy]

Run faster?

X2 lol

[BigTex.308]

Run faster?

Beat me to it



Ike

[five-08808]

We have 3 treadmills in the gym at the PD so running on a treadmill is possible. My question is will the forgiveness of the treadmill make it easier than it really will be on test day? I would not want to show up on test day and the unforgiving paved track cause an issue because I would not be used to it.

[five-08808]

I hit the weights very heavy. I usually train in the 6-8 rep range and lift to build. I plan to switch this regimen up and lower the weights and up the reps to the 12-15 rep range until after the tryouts. I know 190 lbs seems heavy for my height but I carry alot of muscle. I am a 31" waist so I dont really want/need to lose weight unless I really have to.

[Habanarrow]

I've been doing interval runs.
3 miles monday, 1 mile wednesday, uphills and sprints on fridays, long run eeeeeeeeasy pace on weekend.
do they let you run with headphones on??? i know it's goofy but I get my pace and breathing out of whatever tune is playing.
brought mine from 12:35 last year to 10:49 this last cycle. Looking at 10:30's for the October PRT.

[axeld83]

In my experience treadmills are less forgiving only because they r so boring. I always run faster and longer outside. Treadmills are like watching the second hand on a clock.

[bluelund79]

Sir, stay off the treadmills if you want to improve your time. Honestly, since you have a short time to get to your desired goal, its time to hit the track to figure out your splits. Are you all running your PT test on a track? If so, keep track of what you need to run your laps in. Even if the first couple laps seem slow, once you continue your pace throughout the lap times, it get much easier. Always train for further than the required run. Best I can tell you is to keep your focus in the distance and pick off the person ahead of you and repeat until you complete. Good luck and hope you reach your goal.