I'm a 25 year old female, I cycle 10 miles every day (comuting) and weight train twice a week. I'm 5'8" and weigh 155 lbs, I'm quite a strong girl i can bench 50kg plus bar. I can complete the 1.5 in 15 minutes but I want to get it down to 12 minutes to look good for army selection. This is the plan I've come up with, adjust if you think I need to please and any advice you can offer too would also be muchly appreciated, thanks
Mon - gentle 3 mile run
Tue - 30 sec walk, 30 sec jog, 30 sec sprint x 10
Wed - gentle 3 miles
Thur - run up hill, walk down x 10
Fri - gentle 3 miles
Sat & Sun - rest.
Also how long do you think it will take me to reach my goal?
I am no expert in training techniques but looking at your proposed training schedule I would say that it is a little too easy. You need to increase the distance of your runs; start increasing slowly and build up to 10K. If you cycle as much as you do that should not be too difficult and you definitely need to do interval training to help build up your speed and strength. I am sure others will give you much better advice but that is what I would do. I am in the RAF and recently worked with the Army and I managed to get my 1.5M time down from 11.05 to 9.30 in 8 months by running longer and doing interval training. Good Luck.
Wow, 9.30 is almost para-fit! Well done, I'll take your advice on board, thank you.
Would you recommend the treadmill to do that? I can't figure out how else to know my pace?
I can run a lot faster on the treadmill than I can outside, so if I trained on a tready I'd get a shock when it came to the real thing.
Either get a GPS of some kind, or I believe some phones apps will do it for you.
I've got runtastic on my phone but it only tells me my pace in .5 mile increments. Maybe if I train quite above my goal pace on the treadmill it'll equate to the right pace outside.
Garmin 110 plus heart rate monitor is around £140 on amazon, basic but ideal for running.
Sports Tracker is a great phone app. http://www.sports-tracker.com/ I found it worked perfectly on my Samsung Galaxy S2 (which other apps didn't), and it was intuitive and easy to use. The app is free but a heart rate monitor that syncs with it is about £70.
Ski Tracks http://www.corecoders.com/CoreCoders/skitracks.html best for skiing, but costs 70p (if interested).
I do some of mine on tmill. everyone has a different view. I find it useful to know exactly pace and distance. i do though add a bit to the pace i am running at to compensate for the fact its easier, perhaps 8-10 secs per mile.
Just stretch one of your gentle 3 mile runs longer by 1 mile a week, and do one of the other 3 mile runs a bit slower than your 1.5 mile target. When you do the 1.5mile I think they run you gently around the course first so you end up doing 1.5 gentle miles before you start. If you're used to running 6+ miles gently before then, that first 1.5 miles will just be a good warm up.
New plan -
mon - 6 miles
tue - 800m @ 8.5 mph x 5 (goal pace = 7.5)
wed - 3 mlies
Thur - hill reps
fri - 3 miles
Seem right? I'm 3 days into being a non-smoker so I'm sure I'll see results from that too. Thanks all again!
Are you able to train at the weekend? If you are I would have a rest day during the week and do your long run on Sat or Sun.
Round here we have Royal Marines; they run in boots carrying rucksacks. In my experience running 'in kit' takes a bit of getting used to. I am not suggesting you do too much, do not injure yourself, but getting a few miles in with a few pounds on could help you to get used to it.
Btw I am told that MARINE means Muscles Are Required Intelligence Not Essential.
One high intensity workout is more then enough for a beginner. You have 2. Try to work out your training zones, such as VO2max pace and lactate, although 1.5 miles is a VO2max run so I wouldn't bother with a lactate threshold run if I were you.
If 15 mins for 1.5 miles is really your best then your VO2max pace is a bit faster then this. about 6.5mph or 9.30min miles. So do your quality work out at this speed.
Here's where to work out your training paces.
Sideburn, that's the Royals - they are a different breed! Sian will do her BFT in trainers and running gear.
Sian, have a look at the site, if you haven't already:
Follow the links and there is a full training programme designed for this.
And as others have said - distance and especially intervals are what will get your time down. Good luck!
I was more thinking of when Sian passes the fitness test
Distance and intervals. hill reps are helpful intervals, yeah? Should I change all my gentle recove runs to 6 mile runs? I know I'm free to run mon - Fri but the weekends are a bit less predictable for me that's why all my runs are workdays. I'll do this for a month and report back! Thanks fellas. Plus I'm hoping to join REME
Good choice and good luck
I am not sure whether this would take you to one of my old stomping grounds (Arborfield)
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