Need tips for long distance running.

[Andrés]

I'm currently trying to join the military, i've passed all the medical, physcological & inteligence tests but now i need to pass the physical test. I need to run a mile and a half in 11 minutes or less to get in.

I just gave it a go for the very first time and i gave it my all, i was throwing up afterwards, but i still only managed to run it in 18 minutes & 38 seconds. I need some tips to shave some time off, anything would be helpfull.

[Doc_313]

You need to begin by pacing yourself, get used to running 2 miles comfortably then start pushing yourself to beat a target you have set.
Also the obvious, like keeping yourself hydrated and eating right at home, running on a full stomach is also never a good either.

[Andrés]

I hadn't eaten anything for roughly 8 hours which was probably a bad idea, i had also been awake for about 13 hours, i'm sure i could shave off a few minutes if i was doing it at the right time with plenty of rest beforehand, but 7 minutes is still a big ask.

Also, how often should i train?

[Foot Fingers]

hey, I have just joined the US Army myself and leave in 2 weeks. For training I've started running only 2 miles. I haven't ran in 3 years so my legs and cardio were weak.
When you first start running you want your tendons in shape or you will have the most painful shin splints for like 36 hours. Your lungs and heart are going to be the only things stopping you from running it in that time. Work on getting your cardio way up by just running at a pace. If you can run the 2 miles without stopping then speed it up. Just continue until youre at the time you want it at... and then keep going at it.

As for diet, I am not on one. I've only got 2 months left before I leave for basic training so I kinda want to enjoy the food I can still eat. Im 5'8'' and 142. So i don't need to gain or lose any weight either. Good luck!

[yarnbury11]

If it applies to you I guess some decent advice would be to stop or at least cut down alot on smoking and drinking.

[Luxz0rz]

11 minutes isn't a hard time. 18+ minutes for less than 2 miles...a professional athlete does a mile in under 4 minutes....surely you aren't that many times slower?

I could probably do that time when I was 10 (never ran 1 1/2 miles timed but I did a mile in about 6 1/2-7 minutes) ...yes I was one of the best at cross country but still.

Just pace yourself doing it.....you won't run a whole mile and a half and not feel sick so just fast jog

Main point is....build up your stamina....be fit.

[Wexicoish]

yeah i usually run every day and its best just to keep trying and you'll see your lung capacity increase evry day and you'll see the differences really

[Matieo10]

Originally Posted by Andrés

I'm currently trying to join the military, i've passed all the medical, physcological & inteligence tests but now i need to pass the physical test. I need to run a mile and a half in 11 minutes or less to get in.

I just gave it a go for the very first time and i gave it my all, i was throwing up afterwards, but i still only managed to run it in 18 minutes & 38 seconds. I need some tips to shave some time off, anything would be helpfull.

2.5km in under 11 minutes? =/


Well it's a bit overwhelming to just go out there and try running that distance with-in that time. You'll need to develop your cardio and start eating right - do you still smoke? like baby steps you'll want to run/walk/jog everyday, slowly increasing the time you run, while decreasing the time you walk as you progress through the weeks.

Do you have a deadline in which you need to take this test?

[Deza007]

I can manage the school fields in 6 minutes, but I'm not sure how that accounts into miles.
For advice, try and run with runners better than yourself, they will keep up the pace and set you into a steady stride. And for god sake do not talk while running, it puts you off and wastes your energy.

[The Doctor76]

Originally Posted by Andrés

I'm currently trying to join the military, i've passed all the medical, physcological & inteligence tests but now i need to pass the physical test. I need to run a mile and a half in 11 minutes or less to get in.

I just gave it a go for the very first time and i gave it my all, i was throwing up afterwards, but i still only managed to run it in 18 minutes & 38 seconds. I need some tips to shave some time off, anything would be helpfull.

Can't give you any tips, but good luck with it anyway!

[FifaFreaky]

Wear a bin liner, and pull some sweaters over it during training. The day u do the test with just a Tshirt it will feel so effortless and it will be so mpuch easier.

- Take big steps
- Keep a regular tempo
- Control your breath
- Keep a heathy diet, keep eatng much but not to must junk/trash food.

[smeltzerinho]

Originally Posted by Andrés

I need to run a mile and a half in 11 minutes or less to get in.

just how unfit are you? i could go for a run right now and do that.


You better be carrying boulders

[The Stig]

At school cross country we have to run 3 miles in under 30 minutes

[ayvee1]

Run and train with ankle weights. When you take them off you will fly.

[Luxz0rz]

Think about this...

1 mile in 1 hour = 1 mph.
1 mile in 10 minutes = 6 mph.
1 1/2 miles in 1 hour = 1.5 mph.
1 1/2 miles in 10 minutes = 9 mph.

So you have to jog between about 8.5-9mph constantly...although seeing as how you can go for broke and sprint the last part perhaps a bit slower.

It's not that hard...just keep to that constant pace...

[Andrés]

Went for a run today infront of three officers, finished it in 12 minutes 35 seconds.

I'd been up all night before my first run, so i think that was the reason for the terrible time.

Still, I need to lose a minute and a half over 1.5 miles...

[Madness]

Wow, I did the Sport relief mile in about 6 - 7 minutes. It's not hard, try longer strides when you run. And put everythong you've got on the last little bit of stretch. (In other words, try and sprint the last bit.)

[RossMc95]

You could maybe drink isotonic juices such as Lucozade Sport !

[ayvee1]

Originally Posted by Madness11

Wow, I did the Sport relief mile in about 6 - 7 minutes. It's not hard, try longer strides when you run. And put everythong you've got on the last little bit of stretch. (In other words, try and sprint the last bit.)

If you can sprint the last bit, you haven't been trying hard enough over the distance.

Andrés, do you train with a heart rate monitor?

[Madness]

Well not exactly sprint, but do everything you can. when you see long distance runners in the olympicsthey put in every last bit of energy they've got into the last stretch.

[ayvee1]

Originally Posted by Madness11

Well not exactly sprint, but do everything you can. when you see long distance runners in the olympicsthey put in every last bit of energy they've got into the last stretch.

Yeah they do sprint at the end but that's mainly to do with tactics, they don't want to blow their load (so to speak ) too early and get passed on the home straight. If it's a timed run it's best to try and run the fastest constant speed over the distance.

[dontclubsealz]

Originally Posted by Andrés

I'm currently trying to join the military, i've passed all the medical, physcological & inteligence tests but now i need to pass the physical test. I need to run a mile and a half in 11 minutes or less to get in.

I just gave it a go for the very first time and i gave it my all, i was throwing up afterwards, but i still only managed to run it in 18 minutes & 38 seconds. I need some tips to shave some time off, anything would be helpfull.

If you vomited, it's probably because of cold weather. Try to breathe through your nose. If it's cold outside, find a gym with a treadmill you can use instead.

Instead of trying to sprint, continuous running is more important. It's more beneficial to do a light jog for 45 minutes than to sprint for 5 minutes, vomit, and take a break.

Take into account the fact that running on a treadmill is easier than running outside (due to lack of wind resistance) and that it's harder run up and down hills.

[Andrés]

Originally Posted by ayvee1

If you can sprint the last bit, you haven't been trying hard enough over the distance.

Andrés, do you train with a heart rate monitor?

Haven't done it so far, but i found one so i'm going to start using it from now on.

Why?

[dontclubsealz]

Originally Posted by Andrés

Haven't done it so far, but i found one so i'm going to start using it from now on.

Why?

Heart-rate monitors are useful for cardio exercise because you can ensure you're getting a good, strong work-out while also not risking the possibility of passing out or heart attack because you're pushing yourself too hard.

I don't know the specific formula (the HRM might even come with instructions) or you can google it, but you figure out your target heart-rate as a function of your heartbeat when at rest. Then you try to keep your heartbeat up to your target HR for as long as possible.

[I_Am_The_Napster]

through the nose and out the mouth

works for me, i seem to be able to run without stop with this, also eat breakfast and drink lucozade sport