Im 16,i want to join the RAF but need to pass the fitness test and run 1.5 miles in 12:30mins - HELP!!!?

Question

i havent run properly in a while and i ran as far as i could today in 12:30mins. I got to about 1.3 miles in that time but at certain points i needed to slow down to a walk to catch my breath. I only reached about a mile where i needed to slow down first. i ran as much as i could of the distance today an then ran/walked back home which is about 1.3 miles again. Has anyone got any tips on how i can improve my endurance so i can complete 1.5 miles in 12:30mins (the test would be on a treadmills so i wouldnt be able to slow down much) please help me!!!

Answer 1

Go to the gym

Answer 2

You are doing the right thing by going out running. Keep going on your run walk trips, but each time run a little further before you walk but start running again at the same point. That way you are running more each time with shorter walks. Less walking means a faster time.

If you can try running also on a treadmill so you are used to running on there. You have to run at 8 min mile pace, 7 1/2 miles an hour (if my sums are right) so practice running just a bit faster than that.

Finally, you need to go out for more than 12 minutes - try a minimum of 20 mins, 30 is better (well, by the time you shower afterwards, you spend more time changing and washing than you do running!!). That will give you the stamina to go - keep doing the run walk thing, go out for 15 mins then go back and keep making the running longer and walking shorter

If you want to you can add some running up hills and jog down, rest then repeat for half an hour or some fartlek training (sprint, jog, sprint..... for 10 mins)

Answer 3

im really sorry for being rude but if u can only do 1.5miles in 12 mins and a half u shouldnt be doing anything to do with the RAF. i can do 2.2 miles in 12mins and im 13!

Answer 4

If you start by running about a mile every day your speed will improve.  After a while you can add more distance.  This will get you to the speed you need to reach.  Also it would help to stretch after you run.  There is no shortcut to get there unless you want to go to the trouble of buying flats or spikes.  You should at least have good running shoes.  Best thing to do though would be to run every day, running early is the best time because you have a lot of energy, it's not too hot, and it actually makes you more awake through the rest of the day.

Good luck

Answer 5

You'll just have to keep building up your stamina. Everyday, go for a run. Keep running further and further, but don't forget to warm-up and cool down before and after. Don't worry about the 12:30 time limit just yet, work on building up your stamina and enduarence. After a bit of this runing the mile and a half will be easy.

Answer 6

Calmandconfident gives you good advice.

I was TA Infantry for 3 years when in my early 20s and you really don't want to be finding the *BASIC* Fitness Test hard.

Most of the times I did the BFT (more often than once a year by the way), we ran outwards as a squad and then after 1½ miles told to do the remaining 1½ mile course individually and were timed.  I was doing about 10½-11mins and that was nothing special.  Our brigade had Regular Gurkha Engineers attached, and I remember them clocking 8½-9mins.

Also worth mentioning that though my knowledge is out of date, the only time I ever did it wearing shorts and trainers was at the assessment stage.  Thereafter it was in combat boots, trousers and t-shirt.  In case you're wondering, it is harder wearing boots.

I said that you don't want to find the BFT hard because as a recruit the one thing you don't want to be is noticed by the instructors.  Let other recruits be the ones to get noticed.

On the plus side it seems as though your application is not past the aspirationsal stage yet, and at 16 time is on your side.

Today you ran as far as you could in 12½ minutes and got to about 1.3 miles.  Tomorrow do it again.  You might not see any improvement, but keep at it.  Each day your body is getting used to the routine and your performance will gradually improve.  Build up the distance until you are covering 3 miles in under 25 minutes.  Once you're there, 1½ miles in under 12:30 should be easy.

Don't increase too rapidly or you may develop lower limb/joint problems.  The usual advice is increase distance by no more than 10% per week.

The Runner's World UK website has some training programs for new runners wanting to do their first 5K (3 mile) race, and that may come in useful.  Link below.

If time is against you enquire at your local gym about personal training.

I presume that you have already looked at the RAF website about their physical requirements.  If you haven't, then you should.  There is also an unofficial Army website which can put you in contact with serving soldiers to get up to date info.  I know you are heading into the RAF and though I don't know whether there is a similar website for them, as calmandconfident says if you train to meet the Army standards you're not going to go too wrong.  Again, link below.

Sorry there is no easy solution, but you have no idea how lucky you are to have the Internet around to prepare you these days!

Answer 7

Bad news for you pal.

What you have not taken into account here is the fact that prior to doing a fitness test there is a warm up. I was in the Army and the levels are higher than the RAF's (walking speed to be honest!)

As most units are now Tri-Service, which means Army, Navy and RAF are based in same places, the fitness test is usually based on the Army's (being the toughest!)

A basic physical training assessment is:

As many sit ups in 2 mins (about 60 required)

2 minute rest

As many press-ups in 2 mins(about 54 required)

2 minute rest

800 metre warm-up jog

1.5 mile run (10.5 minutes to complete!) Absolute maximum!!

If you end up on a tri-unit barracks and find female soldiers running faster than you, carrying more weight and making you look like a muppet because you can't run a very short distance - especially as you are only 16!! This should be a doddle mate!! You realistically should be aiming at running this distance (if you are not completing the warm-up and sit-ups / press-ups) in about 8.5 minutes (NO MORE!)

The reason for this is that you have to take in to account fatigue during warm-up, weather conditions ie wind and ground!

I know it says fitness tests are done on a treadmill, believe me this is generally not the case!!

The best advice i can give is to run early in the morning - about 15 minutes (DO NOT STOP)

Pace yourself and run through the stitch!

Run again early evening for the same and over a period of time you will notice a big difference!! Persevere with this and you will find the training once you reach basic training easy!! The worst possible thing you can do is turn up at selection and not be able to pass a simple fitness test especially at 16!!

Good luck mate

Answer 8

Dude I want to join the Royal Marines where you have to complete the stupid run in under 10 minutes. I can do it but with great struggle - haha

I've got four years on you though, but that shouldn't really make much of a difference!

Shadow - It's really none of your buisness whether he should have anything to do with the Royal Air Force or not. He's obviously is not fit enough yet but barely anyone is fit enough when they first start to consider joining up with the armed forces. Only when have considered it do they start their own personal training, and hopefully by the time they do their pre-joining fitness test they should be fit enough!

So what you can do 2.2 miles in that time, not everyone is born super fit!

Answer 9

You should probably try to run a mile a day. In 8:00 minutes. If you can do that the rest should come easy.