1.5 Mile Run - Reduce by 90 Seconds for Army Test

by Ian
(London)

Hi, I currently run my 1.5 mile run in 10.32 mins. I would like to cut it down to 9 minutes in approx 3-4 weeks.

Is this possible?

If so what do I need to do?

The reason is I want to join the Army preferably the Paras.

Thank you so much.

Answer by Dominique:
Hey there,

First off, kudos to you for setting your sights on joining the Army, especially aiming for the Paras – that's some serious dedication! I understand your urgency to improve your 1.5 mile run time, but let's break this down step by step to make sure you're on the right track and let's cover off on:

1. Setting realistic goals
2. Weekly running routine
3. The role of cross-training and strength-training

Setting Realistic Goals

It's awesome that you want to shave off 92 seconds from your current run time in just 3-4 weeks, but I'll be honest with you... that's a pretty tough challenge.

Improving your running speed takes time, patience, and consistent effort.
Ideally, you would have some more time to make this type of improvement.

However, I won't discourage you from giving it your best shot. Let's see what you can do in the time you have.

Weekly Running Routine

For the next 3-4 weeks, aim to run four times a week. Here's how you can structure those runs:

Long, Slow Runs (2 times a week)
Dedicate at least two of your weekly runs to covering a longer distance at a slower pace. Not sure what your current long run looks like. But I'd like it to be at least 5-6 miles. Already going that far? Go further. It's okay to include walking breaks if needed. This will help build your endurance, which is crucial for improving your 1.5 mile time.

Speed Training (1 time a week)
The other two runs should focus on faster-paced running. This is where you'll work on increasing your speed.

Try a training technique called "fartlek", which involves alternating between periods of faster running and slower recovery. For example, you can run fast for 1 minute and then jog or walk for 3 minutes. Repeat this pattern throughout your run. You can also explore interval running, where you go fast for short distances and then recover at a slower pace. Similar principle. This will help you develop both speed and stamina.

Check out the fartlek and the interval running pages for more information.

Goal Pace Running (1 time a week)
Once a week, practice running at goal pace. To start off with you could do 12 x 200m with 1 minute recovery for example and then slowly build up from there.

The Role of Cross-Training and Strength Training

On the days when you're not running, consider engaging in some cross-training activities. This can help you improve your overall fitness and prevent overuse injuries.

Some great options include swimming and cycling. Cross-training will give your running muscles a chance to recover while still staying active. Check out the Cross Training for Runners page.

Additionally consider doing some strength training. This can be bodyweight exercises like push-ups, squats, and planks. But if you are used to lifting weights, doing weight lifting can be a wonderful addition to your running program to build strength and injury resilience. Also check out the Strength Training for Runners page.

I personally find strength training an essential part of my training program nowadays. When you want to run a lot, you want to have a strong body to make sure it can withstand the stress of running.

Remember, achieving your goal in such a short time frame will be challenging, and it's crucial to listen to your body. If you start feeling pain or discomfort, don't push yourself too hard; it's better to stay injury-free.

Stay motivated, stay focused, and give it your all. Even if you don't reach your 9-minute target in 3-4 weeks, the progress you make will still be valuable for your journey toward joining the Army. Keep pushing yourself, and you'll be one step closer to achieving your dream.

Wishing you the best of luck on your path to becoming a member of the Paras and serving your country. You've got this!

Kind regards,
Dominique

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