10 min mile! little help

U

Uknowmehfo

0
Ok. first off let me say i am not in the best shape..
6 foot 2or 3 inches.. about 225/230lbs.. big guy all around . no man-boobs or anything but my age is 23 in sept.

i am going in 1 week to become a Police Officer(they gave me a week notice) notice to be able to!
-run a 10 min mile
- sprent 50 yard with a 200lb dumby on my back
- 30 push ups
- 50 set ups
-20 tow touches


well.... i went on the tred mill today (first time ever in my life) and did not know how hard it was to bust out a 10 min mile...

i ran .67 miles in 7:38 min.... ribs started hurting and i was out of breath:mad:

i can do about "15" good push up's and i am done.
set ups and tow touches are not hard i have those in the bag..


ANY advice to help me? drink water wile running? anything or just push myself.
should i be running on a road (i will be on a oval track at a school for this police test) or tredmill?

i cant seem to get the correct flow/speed on this tredmill i am thinking a mile run will be good and i can push myself to the end. on a tredmill i cant see the end?


-thanks
Ben

(guess reason i am lazy is i own a business)
 
I think the sprinting 50 yards with a 200 pound dummy on your back is going to be the one that will be the toughest. I would be asking for more time. Just my 2 cents.
 
I am not a trainer.

But- I do know about being 230 lbs and trying to run. and I'm only 5'9.75"-lol

I will insert a few ideas within your quote below.

Uknowmehfo said:
Ok. first off let me say i am not in the best shape..
6 foot 2or 3 inches.. about 225/230lbs.. big guy all around . no man-boobs or anything but my age is 23 in sept. -----looks are not your point, so let's think performance!

i am going in 1 week to become a Police Officer(they gave me a week notice) notice to be able to!
-run a 10 min mile ---- it is not super fast and you will make the time in the second half of the run, not the beginning.

Making the mile is FIRST priority! If you go over on time, they will reset your test maybe- if you can't make the mile, you're done!

For each day up to the day prior to the day prior of of your test. Run 1.25 miles twice. Early and late, or mid day and late, or early and mid day- whatever.. a mile and a quarter 2 X, even if you have to walk. make the distance,, on a track, just like you have to do for your test.

- sprent 50 yard with a 200lb dumby on my back - you run the risk of injury trainign for this-- maybe EVO can help you here.

- 30 push ups-- mental
- 50 set ups-- find out what type- crunch, up and touch elbows, what is holding your feet? need more info!

-20 tow touches this will come with the run... can you do it now? Do you do these before or after you run? what about on test day?


well.... i went on the tred mill today (first time ever in my life) and did not know how hard it was to bust out a 10 min mile...

i ran .67 miles in 7:38 min.... ribs started hurting and i was out of breath:mad: ------stomach contents??

i can do about "15" good push up's and i am done.
set ups and tow touches are not hard i have those in the bag..


ANY advice to help me? drink water wile running?------NO, it is one mile....this is not a biggie!

anything or just push myself-- you have already psuhed yourself into a corner.....
should i be running on a road (i will be on a oval track at a school for this police test) or tredmill?---------track- like the test if you can

i cant seem to get the correct flow/speed on this tredmill i am thinking a mile run will be good and i can push myself to the end. on a tredmill i cant see the end?----answered your own question.


-thanks
Ben

(guess reason i am lazy is i own a business)------HAHAHA me too. and here I am using my productive time to help you!! hahahah

you CAN do this!!! Try and keep from over compensating... just pass the test. OR fail! man up time!
Click to expand...
 
i have seen people of similar size who havent ran in years run a mile within that limit
i think for some, the biggest obstacle is a mental barrier: many let their mind trick them into giving up or slowing to a walk when their body could have pushed further and hit that next runners high
 
well that was nice of them to give you just a week.

hopefully those targets are for your final exam.

i agree with sax, your bigest problem will be the mental problem, a.k.a The Wall.

if you can try and run outside, perhaps around a park or cycle path. And whatever you do don't stop. Even f you slow your pace down untill your nearly walking. just keep going.

remember!!!
your examiners are not looking for people that can run a mile in 8 minutes without getting out off breath. there looking for people that run there b0ll0cks
off, get half around the run, puke up and still finish.

All the best m8
 
When I was 21, I completed the Cross-Florida bike ride, a 1-day, 165 mile ride on a 28 lb. crappy Peugeot with a kickstand and minimal training, albeit more than 1 week. I didn't have bike shorts, so I wore a bathing suit. I wore sneakers. I cramped at 60 miles and gutted out the last 100 miles in the sweltering May heat.

At 23, you CAN do it if you have the intestinal fortitude to gut it out! How badly do you want this????

(I have no interest in that line of work and at 48 they have no interest in me, but I do feel good that I could easily pass the police academy's physical tests and those of the US Army).
 
Since it was your first time on the treadmill, you'll probably notice some improvement rather quickly. I'd try running outside (unless they want it on the treadmill) because it's a bit harder than the treadmill I tihnk. You should probably be able to make that 10 minute mile in two weeks if they give you more time.

Something that helps me when I run is when I tihnk I have to stop I just say "okay, 10 more seconds". I kind of trick myself because I count to 10 over and over again and just keep saying 10 more seconds but I keep running until I've done as many "10 more seconds" as I need to to finish the run.

btw, just curious, how quickly do you have to sprint with 200 pounds on your back? Sounds tough.
 
i would recommend NOT running on a treadmill...personally i prefer either on grass or the road...the track isnt too bad, although thats where most of my races were....but it would probably be ur best place to do it considering your going to a specific time. each lap should be 2:30, thats 10min/mile pace...drinking water while running isnt going to help, its only a mile. i would run a couple miles a day just to get ur endurance up (although u only have a week) but 2.5 miles a day would be sufficient. i could go into a lot more detail considering ive ran all my life and was pretty succesful. just pm me if u have more than a week and want some workouts
 
The biggest thing for me when I was in the military was running. Running is a mental thing. Try not to think about the distance and think about going to the next corner. When you make it to that corner, don't stop, go to the next corner. And so on. You'll be cranking out 6 min miles in no time.

I like platoon runs better. Everyone runs with you, and you sing cadence to get your mind off of the running and pain. Plus, it sounds awsome. If you have never heard a platoon coming at you singing cadence, your missing out.
 
A few technique tips:
Minimize arm movements, it will save energy.
Also relax shoulders and upper back because it will save energy.
Finally, as before, it is mental; just think of it as roughly eight minutes of pain. That's all.
Good Luck
 
You must log in or register to reply here.
Back
Top