Question on running the 1.5 mile?

Question

I'm training myself to run the 1.5 miles in 14:30 minutes for an up and coming physical for my local police dept. I've been running for about 10 days now and doing 1 mile a day in 10:40. I was just wondering if thats good for someone who has never run before. I run 3 minutes non stop then do a 70/30 paces after that. 70 paces running 10 walking. I'm trying to build up the running more and more. So far I've only been able to do 1 mile. any sugesstions or comments on my progress. I'm 33y/o. thanks in advance.

Answer 1

A 10:40 mile split won't get you a passing mark on a 1.5 mile run if you have to run it in 14:30.  You need to be running a 4:50 1/2 mile or 9:40 mile to be at a passing pace.

The best thing to do is to vary your running.  

Run 2 miles as slow as you need to - just don't walk.

The next day run 1/2 mile or 1/4 mile repeats... 1/2 miles should be at around 4:40, 1/4 miles should be around 2:15. This is faster than your pace, but it's a shorter distance, so it will help build up your running.

The next day run 3 miles. Etc. On your long runs, you should be walking (if necessary) 15% of the time or less.

Remember to take days off also... I usually try to run long 1 day, short 1 day, long 1 day, day off, or something similar.  Hydrate a lot and eat carbs, proteins, etc to keep your body going and repair the tissue - that's what will eventually help you run faster and longer.

Answer 2

ok u wanna do like four 800's and then take a cool down lap after each one for day one or whatever. Then the next day u should try and run like 5 miles easy paced. U should get better .