What is the best training to shave 40 seconds off my mile & half run in a week?!!?

Question

I am trying to get into local law enforcement and I bombed the mile and 1/2 run. Any pionters....

Answer 1

Any form of training in a week except maybe the first 2 days will not help you, in just a week.
I would say play the mental game. You think your tired but thats just your body being a *****, well your in control, "mind over matter" "if you don't mind, it won't matter"

day one try to run 3 miles at half of your goal pace for your 1.5mile plus 1 minute
so if you want to run 1.5 mile in 12 minutes, run 3 miles in 25
rest next day then on day 3 try this workout...
If your goal is 1.5 mile in 12 minutes (change it if its different)
6 sets....
run .25 mile in 2 minutes then do 10 lunges each leg and 20 squats, rest for 60 seconds, repeat....until your total mileage is 1.5

Eating is a big factor, you want to eat right NO junk food at all the whole week, no pop no nothing. day of test sip some gatoraide and eat a good breakfast 2 hours before test, continue to sip gatoraide until test.
"Pump those arms and your legs will follow"
Focus on your breathing nice and steady. and it should get some time off
goodluck

Answer 2

40 seconds is a lot to ask, but the best result will probably to get your body as used to that pace and distance as possible.

Day 1 - Run 2 miles at a comfortable pace, so you can speak the whole time

Day 2 - Jog a 1/2 mile warm up, Do 1/4 mile repeats at a pace just under the time you need. If you need to run the 1.5 mile run in 12 minutes that would be an eight minute mile pace. That would break down to a 2 minute quarter. So, run your repeats at 1:50 to 1:55. Run a 1/4 at pace, walk a quarter. Do that until you have run 6 quarters at pace. Do another 1/2 mile cool down.

Day 3 - Run another 2 mile run.

Day 4 - Run a 3 mile fartlek, during the run pick up your pace to about 90-95% out put for 30 seconds to a minute with 5 or so minutes between speed spurts.

Day 5 Run another 2 mile run

Day 6 - REST! Eat a healthy vegetable and carb based meal for dinner.

Day 7 - Make sure you are hydrated, warm up for 1/4 mile to 1/2 mile, stretch completely. Go out at that 1:55 per 1/4 pace and have a great run.

Good Luck

Answer 3

I dont know if its doable in a week, but longer term I have found that variation training helps. Alternate your cardio days and your strength days. Use various different lifting equipment to work all of your muscles, but dont lift too much. Access bulk will slow you down. On your run days switch between distance running (maybe 3-4 miles for long term stamina) and sprints. I have found 30-60's and 60-120's work well (Sprint for 30, regular pace run for 60 in reps of 5 - then build to a 60 second sprint and 120 regular paced run). These will both help you to learn how to pace, and will help on the last minute or so on your run time. If you can sprint for 60 seconds, your time should drop dramatically.

Answer 4

40 seconds is a lot!! I would find someone to take the test with me that is a good enough runner to run a perfect pace for the time and distance. Let him set the pace.

If you have allergies, check with a pharmacist about medication for before (not during) the run.

Start out easy. Stretch the muscles out gradually.

Try to find a comfort zone during the run where your mind is on something that makes you feel stronger.

Make friends with the timer. If he is laughing hard enough, he may be slow on the stopwatch.

Answer 5

When is the next test after that?

Just a bit behind the power curve here so rather than die and fail, try regrouping and place an appropriate amount of effort into getting yourself in shape?

Old Guy

Answer 6

take longer strides or quicker steps. thats all i have to say.

Answer 7

run faster