Well my friend needs to take a test for his physical at the army he's passed everything but the running part. he misses it by 1 minute or two any quick fix tips he takes it again on monday and its a must pass.
2006-09-21 05:24:47 · 5 answers · asked by toogood60_2000 1 in Health ➔ Diet & Fitness
You can't shave 1 or 2 minutes off of a run time in less than a week. However, there may be a way. Take a caffeine pill such as Vivarin or NoDoz before the 2 mile run. This will provide more focus and energy which may help greatly.
2006-09-21 05:33:52 · answer #1 · answered by Anonymous · 0⤊ 0⤋
The best way by far to build endurance for that 2 mile run is to do high intensity interval training. I've described how I do that in quite a lot of detail in my blog at http://fitover55.blogspot.com/
In my case, I use an exercise bike. But the same principles apply to running also. Instead of increasing the resistance (on the bike) increase the speed of running during the working intervals. I used to train for running based on the same principle (until my knees went out), and at age 55 I could run 2 miles in about 14 minutes, no problem. In fact, I did a 5K run (over 3 miles) in 23 minutes.
The trouble with trying to improve by that much that quickly, is that for peak performance in a "race" situation you have to taper down your training. Otherwise you'll be fatigued. I would advise your friend to do high intensity intervals today and tomorrow, long slow training Saturday, and just a little light jogging Sunday.
Best of luck!
2006-09-21 05:49:05 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Two minutes is a lot to make up, but when I was in the Army I timed myself with the stopwatch function on my watch while doing the 2 mile run. That way if I was falling behind I could try to make up time instead of waiting until you're finished only to find out that you ran too slow. If he's running on a standard track it should be 8 laps. If he averages 1 min. 45 seconds per lap he'll be where he needs to be.
2006-09-21 05:41:27 · answer #3 · answered by Big T 2 · 0⤊ 0⤋
Lengthen his stride but keep it comfortable.
Don't work out Sat or Sun. Give your muscles time to heal. Stop lifting altogether until after the run. He wants to be relaxed.
Eat an energy bar about 30 min before with a big glass of water. This will give him more energy and keep him hydrated.
Get lighter shoes and where light clothing.
Smile. Seriously, it will relax his shoulders and back. He will not tire so quickly.
Breath deep before, during, and after. The more oxygen your muscles have the better they will perform.
And remember to push hard the last 30 seconds or 200 yards. You can always go harder than you think you can.
2006-09-21 05:37:10 · answer #4 · answered by dogpreacher@sbcglobal.net 3 · 0⤊ 0⤋
damn, that brings back memories! i had problems with push ups (my girly arms!) and .....the Run! i was always getting side cramps so my drill sgt. said to breath in for 3 steps and breath out for 2. helped me not get cramps which helped me pass my run. wish your friend good luck for me!
2006-09-21 05:35:57 · answer #5 · answered by ErikaCane 2 · 0⤊ 0⤋