Question about running!?

Question

Hi, I just joined the u.s. army and have 3 weeks before my physical training pre-entrance test to where i have to run 1 mile under 8:30 minimum to pass. I've actually been delayed, and have been running a few weeks before, i made it at least 60 ft. from a mile, then slacked a little at home, went again week later and only ran a half before tiring out. now i havent ran in at least a week and im down to 3/8 a mile before i tire out, i dont have long at all before my test and ship date, idk if i can make it, do you think it's possible to reach a mile or more by 3 weeks with my current condition? anything i should do about my breathing too? i feel as if im hyperventilating anymore

Answer 1

What you need to do is build your stamina if you aren't able to complete a mile. To do this you need to be doing some running everyday as 3 week is not a lot of time. The best way to build endurance and stamina is to run slower than you think you actually need to. Running at 75% of your maximum heart rate will build stamina. Go out running and run slow so you actually think you can't be getting any fitter but I promise it does work.
Try this every day for a week then second week increase your speed slightly but still don't run at what you think is your maximum speed.
In the final week before your test do so "Fartlek" training which is run normal speed for 2 minutes then do 30 seconds flat out then slow right down to recover for 1 minute and do the same again 3o secs flat out and so on.
Hopefully this will help you biuld stamina in a short amount of time.
Regarding your breathing try to listen to how you are breathing whilst running and aim to slow it down and keep it rhytmical.
Finally don't forget to do plenty of streching before and after to warm up and down.
Good luck for the test.

Answer 2

It's obvious that your current training program doesn't work. Either you want to pass the exam or not. From the limited information, I'd suggest you get started and run some every day. It never gets easy, you just have to do it.

Answer 3

Hi :) On your question about breathing...what usually works for me is to match your breathing to your steps. Breath in for 3 counts (or steps) and out for 3 counts (or steps). I usually do 3 counts for a slower run or at the beginning of a run (sometimes I start with 4 steps to breathe in and 4 steps for out at the beginning of a run...find which one works for you and allows you to get the oxygen you need)...then adjust it as needed to 2 counts (or steps) later in the run, if you'd like.
Remember to breath in for the whole 3 counts and out for the whole 3 counts...don't breath in fast and then hold it for the rest of the count! Slow and steady wins the race (with breathing as well as building endurance). Good luck with your test.

I hope this helps!

Answer 4

lol.....whilst my dad's away and are not able to opt for me up and i am approximately to overlook the bus (which could actually imply me having to take an hour lengthy stroll again residence as there are not another shipping amenities in which i are living!!)