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1.5 time stuck

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  • 1.5 time stuck

    So today I took my annual AF PT test. I got a 9:06 on my 1.5 run. I have been stuck here for about a year. Any advice on how to break through. Thanks

  • #2
    Something I did to bring mine down was to run on treadmill in 90/30 second increments. For example, if you are running about a 6 minute mile then your speed on the treadmill will be 10MPH. So start by doing 90 seconds at 10mph then bump it up to 11mph for 30 seconds, then back down to 10mph for 90 seconds then back up to 11mph for 30 seconds and repeat this until you get to 1.5 miles. Just to be clear, do not ever stop the treadmill, just continually change speed.
    Do this sequence for a week or so until you can consistently complete it for 1.5 miles.
    Then bump it up by .1mph every time you go to the gym (10.1/11.1 then the next day 10.2/11.2) eventually you will be running well under a 9 minute 1.5.
    Let me know if this was confusing or if you have any questions. Hope it helped!

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    • #3
      JB004 Are you incorporating a couple short interval workouts per week? Do you have a track near by? I was doing 400m and 800m sprints to get my time down and it greatly helped. I was at a 1030 1.5mi time, and brought it down to 909 by doing these consistently for a couple months

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      • #4
        I think interval training should definitely help. Also incorporating at least 1 distance run every week without overtraining should also be helpful. You can do interval training anywhere with an easily measurable distance, so I think both track and treadmill are good options. I usually find it easier to try to push through a barrier on a treadmill first and then take it to the track when I'm pretty sure I can do it at that pace, but that's just personal preference.

        I'm also going to try out what hermann said because that seems like a pretty good drill tbh

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        • #5
          There are several causes for this:
          1) Not pacing your workouts correctly: You probably might not be pacing your workouts fast enough which is why you aren't able to go faster. I'm not saying to be a madman but going too slow isn't good since you don't know the feeling of a good race.
          2) Not doing time trials: Time trials measure your progress throughout the months. You can then use this to calculate your paces for a workout. For example if you run a 5:00 min/mile, then if you go to macmillian running and calculate the equivalent paces, you get an 8 min/mile recovery pace, 5:55-6:15 tempo pace, 6:30-7:30 min/mile marathon pace and a 5:25ish min/mile for a 5k pace and based on the kind of workout you do (For example split tempos and what not) you know your target range for the day.
          3) The tidbits: Your easy days are supposed to be easy while your workouts should be hard. Don't be that person who tempos a recovery run since that sets you up for injury and failure. Also try using a foam roller at least every other day and roll out all the leg muscles. Finally do stregth training especially in the core and leg area since those muscles are what maintains your running form.
          4) Running form: Lean forward slightly but not to much and do not heal or toe strike. Run on the balls of your feet that are just behind your toes. Make sure you actually use those arms (pick your nose then pick your pocket).
          5) Mentality: During the trial, run the first lap slightly faster than your goal pace amd then ease in the 2nd and 3rd lap. The 4th lap is very cruical. Don't mess up the pacing or else your trial/race will be thrown off. The 5th lap should be the killer. Sprint like you've never sprint before.

          -Good luck on your goal!

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          • #6
            Could you tell us what your current programming looks like?

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