Advice on improving 1.5 mile run time

[Babbles]

I am in the application process for a law enforcement agency and they have a 1.5 mile run requirement as well as a 300 meter sprint and I just suck at running. Additionally there are push-up and sit-up requirements, but I can handle those. I am a short stocky guy, think more Gimli less Frodo, and my body type just doesn't seem to be conducive to running.

At least that is the excuse I am going with.

What I do now is:
5 minute walk
5 minute run
2 minute walk
3 minute run
2 minute walk
3 minute run
2 minute walk
3 minute run
5 minute walk

Sometimes, though, I have to do 2.5 minute walk/2.5 minute run just so I don't kill myself. This really is about the best I can do now and in fact I am pushing myself just doing this; it is not a hold-a-conversation-while-running pace for me but rather doing everything I possibly can to put one foot in front of the other pace.

I was wondering if I should perhaps slow it down to a pace where I can hold a conversation and try to jog for a longer time. Or perhaps try some other training plan.

Additionally I think the earliest when I would do the testing would be in somewhere around two and half months, but I realistically think it would be about four months. Therefore this isn't an "OMG I need to fix this problem in a week" post, but rather I have some time to work on a reasonable and productive training program - I think!

So if anybody has advice to help me out in improving my run time, then I would greatly appreciate it.

 

[Evadman]

Run faster?

 

[arcenite]

Stop being a pansy and run until you can't run any more. Go home, run even more the next day . Honestly though, I just started running (Yesterday, actually) and have already quadrupled the distance I can run without hurting myself.

 

[lobadobadingdong]

Originally posted by: Evadman
Run faster?

ROFL, leave to the Elite Members to point out the obvious

 

[SacrosanctFiend]

Start running 5ks. XC always kept my ass in shape for track season.

 

[Cawchy87]

Run a longer distance slower, and don't talk! It really screws up your breathing.

Running is all about lung capacity and endurance. By running faster for 5 minutes and then walking you are building up muscles, but not your endurance.

4000th POST!!!!!!

 

[shortylickens]

I have the same issue.
1.5 miles and I am a little chubby guy.
I recommed excercising with other people in the unit. Group fitness is always easier.
Depending on how many days you have, you could also try 5 minutes of jogging the first day and add 1 minute each day.
By the end of the summer, you'll be able to run all morning.

Also, the policy of overcompensation always applies to excercise: If you have to run 1.5 miles, train for 3 miles. Thats what we do, and it really works.

Lose some weight too. I know for a fact that the gut slows you down, a lot.

 

[Cawchy87]

you could also try 5 minutes of jogging the first day and add 1 minute each day.

Not true.

If I bench one extra pound a day could I bench 500 pounds by the end of the year? (assuming I am starting at 148 pounds)

 

[Kipper]

Originally posted by: Cawchy87

you could also try 5 minutes of jogging the first day and add 1 minute each day.

Not true.

If I bench one extra pound a day could I bench 500 pounds by the end of the year? (assuming I am starting at 148 pounds)

Yes. Fly to a different planet.

 

[shortylickens]

Originally posted by: Cawchy87

you could also try 5 minutes of jogging the first day and add 1 minute each day.

Not true.
If I bench one extra pound a day could I bench 500 pounds by the end of the year? (assuming I am starting at 148 pounds)

Thank you for the reasonable question.
The answer is no with regards to strength.
However, if you made it an ENDURANCE excercise (which is the topic at hand)
You could do one rep at a reasonable weight (for me about 50 pounds) and slowly work up to a reasonable count after a few months. Probably several hundred. Please remember it is strength training, which is different. And in all strength training you have to allow for failure.

Same principle with push-ups.
I once saw a guy at the state fair who could do constant push-ups (all day long).
After the strength training was complete, it became an endurance issue. For him, several thousand push-ups was aerobic.

 

[tranceport]

Originally posted by: Evadman
Run faster?

/thread

 

[FoBoT]

Originally posted by: Evadman
Run faster?

:sun:
unless you can create a worm hole to make 1.5 miles shorter

 

[SWScorch]

What you're doing sounds like a good idea for someone who is not built for running and is starting out fresh. Try to keep that schedule for a week or so, then add another minute onto the running period, and subtract a minute from the walking break every week. Basically, alternate running and walking, while gradually increasing the amount of time you're running and decreasing the amount of time you're walking. And go at an easy anough pace that you're working, but not gasping for breath.

You can also try supplementing this training with some cardio cross-training, like biking or the elliptical, which will imrpove your cardiovascular fitness while offering an "easier," less stressful exercise.

 

[Nomada]

You want to be a cop but can't run too fast? Start with climbing flights of stairs a couple times a day, like 20 at a time. Jump rope. Use steroids.

 

[Babbles]

Originally posted by: Cawchy87
Run a longer distance slower, and don't talk! It really screws up your breathing.

Running is all about lung capacity and endurance. By running faster for 5 minutes and then walking you are building up muscles, but not your endurance.

4000th POST!!!!!!

Just from my brief "research" my conclusion has been that some sort of interval training is best. Coolrunning.com has a Couch to 5K and they seem to advocate a run X minutes, walk Y minutes type program. I seem to recall seeing similar programs elsewhere.

The lung capicity thing makes sense, but I think my lung capicity is reasonable; I have been playing a particular wind instrument for years now and do a private lesson every other week and it requires a lot of breath power. Additionally in my martial arts class, quite often we practice something called misogi breathing which after doing that for more than a few years now I feel confident in my lung capicity.
However I will be the first to admit my body doesn't seem to have the foggiest idea what to do with that oxygen once it gets in my lungs.

Obviously my endurance lacks big time.

 

[James3shin]

If I may ask, what is your weight and height? Is it really that difficult to maintain a steady pace(no matter how slow or fast) throughout the 1.5 miles? Are you running hills?

 

[James3shin]

While the stop and go method is a good way to start running, it is also more difficult then maintaining a steady pace for whatever distance a person is trying run. When you run and stop, it is VERY difficult to start running again, its just better to keep going no matter how much it hurts, or how out of breath you are. The key to running is, DON'T STOP.

 

[Babbles]

Originally posted by: James3shin
If I may ask, what is your weight and height? Is it really that difficult to maintain a steady pace(no matter how slow or fast) throughout the 1.5 miles? Are you running hills?

Both of the locations have been running have very slight inclines/declines, I really wouldn't call them hills but it does have a minor grade to them; enough to notice the change. Also, I usually end up going for a bit over 2 miles. The end of my "run" is two miles then I do a cool down walk for 5 minutes.

I am 5'5" and ~175 pounds. I probably do got a good 10-12 pounds I should lose, but I am just a dense broad chested kind of guy so my weight seems excessive for my height. As I alluded to in my original post I am short but kind of built like a dwarf, not a hobbit.

I never really tried to do a ultra slow steady pace for 1.5 miles, it would probably have to be a pretty slow pace (i.e. speed walking type thing here) for me to complete a continious "run" without walking.

I wanted to gather some information from people who perhaps went from non-runners to runners and had any secrets they were willing to share. I suppose for the time being I will continue with my pseudo-interval training type thing.

 

[James3shin]

It may be slow paced to others, but for yourself, its what you are at right now, and later on, that "slow pace" will become easy and you can then work up to a quicker rate. Hills are great for losing weight and building up endurance. Keep at it, and DON'T STOP.

 

[James3shin]

If you are going to do "intervals" I suggest doing plyometrics rather then just walking *in between runs.

 

[91TTZ]

Originally posted by: Babbles
I am in the application process for a law enforcement agency and they have a 1.5 mile run requirement as well as a 300 meter sprint and I just suck at running.

I started running last year, and I can honestly say that the only thing that helped me is running to failure all the time. Don't run until you're tired and stop. Run until you can no longer run, and even then try to run some more. Do this often, giving it everything you got.

I would mainly work on the 1.5 mile run and not focus on the 300 meter sprint. If you're able to run 1.5 miles, you're guaranteed that you'll be able to run 300 meters too.