I Need to Run 1.5 Miles in Less Than 15 Minutes With 1 Month to Train

by Rachelle
(Memphis,TN)

I need to run 1.5 miles in less than 15 minutes with 1 month to train. I am trying out for the police academy. This will make my third time trying. I have lost 40 pounds but my cardio sucks.

My time is 20 minutes that is if my chest isn't burning or my legs cramping. The area is flat, but we have to walk 2 miles before the run. Then I am too tired to run.

I am doing cardio kickboxing to increase my stamina. My fitness level is beginner/intermediate.

Please help I only have a month to train.

Answer by Dominique:
Hi Rachelle,

Thanks for your 1.5 mile run question. I don't want to be too harsh. You have lost a lot of weight, you are trying to get fitter. This is clearly a big challenge for you. At the same time, I am thinking, why did you not ask this question three months ago?

Now, with one month to go, you have an immense challenge on your hands. And in one month you can't make miracles happen. Improvement in running takes time. I am certain you should be able to improve on where you are at the moment with a month of dedicated training. But the improvement you require is quite big, and the clock is ticking. However, let's keep our hopes up, with a lot of training and a bit of luck you might just be able to scrape through and get under that 15 minute threshold.

With all of that in mind, my advice would be:

1. Start running more
2. Build your fitness through run/walks
3. Train like hell

Start Running More

What you need to do to get better at running is... more running.

You might be doing some running at the moment, but reading your question it looks to me like you are depending on the kickboxing to improve your running?

One of the key principles in exercise is the specificity principle. This principle states that specific effort produces specific results.

So, you really need to lace on those running shoes and start doing a whole lot more running.

How much more? My general guideline for when you want to start running is three times per week. In your situation, with only one month available, I would highly recommend running four times per week.

Build Your Fitness Through Run/Walks

First and foremost, you need to build your endurance. At the moment just the 2 mile walk is enough to wear you out. Let alone do the 1.5 mile at a decent clip. We need to work on getting you to run more, but the best way to do it is through a run/walk program.

What I mean by run/walks is alternating running and walking as I do in the Beginner Running Programs. I'd recommend checking out those programs for ideas on how to build them up.

How do you best do run / walks? Well, your walks need to be brisk walks and your runs need to be easy jogs, slow enough so you'd be able to have a conversation with someone. This is the best way to build up an aerobic base from scratch. The walking breaks help you do more running. By themselves, which is what you desperately need because you are running out of breath way too soon.

The distance you cover needs to increase over time. Also see my page about increasing mileage safely.

Train Like Hell

Your run/walks need to cover way more than that 3.5 miles (2 mile walk, 1.5 mile run) you currently have so much trouble with. Ideally, you'd push it up and up to 6-7 miles. That will improve your endurance over time and will make covering 3.5 miles a lot easier!

Now, I don't know your fitness level and what you are capable of, but I would imagine that your first week should look something like about week 9 or 10 of my Beginners Running Program 3.

If you want to have a real shot at improving this time and get close to that 15 minute 1.5 mile within one month, then I think you have got some real work ahead of you. I'd aim for something like: run four times a week, cardio kickboxing once a week, one day with a very long walk and one day off.

Now, one big warning! With cramming all your homework into the last month before the exam, there is one very big risk - injury. So, please make sure you listen to your body throughout this month. When you get niggles or pains, take a day off rather than pushing through so you make sure you get to that police physical test starting line in one piece!

Lastly, I would recommend checking out the free e-mail series 7 Days to Pass Your 1.5 Mile Test eCourse. It details more of my thinking on what to do when preparing for the 1.5 mile test. You can subscribe to it below.

Wishing you best of luck.
Kind regards,
Dominique

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