Okay I am active duty Air Force and starting 1 May at my job we are taking a PT test twice a year...sure sounds like a piece of cake but I am 25lbs over weight(160 I want to be 135) Only 5lbs over weight in the eyes of the AF. But nevertheless the most points on our PT test come from runnin. I need to run 1.5 miles in 13min or less within the next 2 months is that possible. As of now I can run the 1.5 mile in about 16 min. ?!?!?!?
Need to learn how to run ASAP
- Thread starter ashunta
- Start date
I'm 50 and can do 1.5 miles in under 12 minutes so you definitely can. What is your running regime right now? Obviously, you need to increase it, but you cannot increase it too dramatically or risk injury.
When I want to up my speed or work to a new level (higher then the one I am at!) I have a method which usually works. I run 1 min then slow down for 1 min. Over the week or month I swap the running minute to 2 mins and keep the walking to 1 min or reduce that too.
Then its all playing it by ear. Some days I run 4 mins walk 1 min then run 3 mins, wlk 1 min, run 2 mins...etc, or run 5 mins, walk 1 min, run 6 mins, walk 1 min, run 2 mins, walk 1 min... just a mix match of stop and start training or just flat out run 20 mins and just keep going when I get to the next minute. I managed 1 hr 25 mins like this before (had to stop- bladder wouldn't take much longer!)
Just be aware of any different pains in your legs, if your stupid like me you'll think its all fine and ignore it- don't ignore pain its a warning sign! I ended up with shinsplints like this- just make sure you don't up your intensity too quickly as this is one thing that can cause muscle tears and other similar problems to happen.
Then its all playing it by ear. Some days I run 4 mins walk 1 min then run 3 mins, wlk 1 min, run 2 mins...etc, or run 5 mins, walk 1 min, run 6 mins, walk 1 min, run 2 mins, walk 1 min... just a mix match of stop and start training or just flat out run 20 mins and just keep going when I get to the next minute. I managed 1 hr 25 mins like this before (had to stop- bladder wouldn't take much longer!)
Just be aware of any different pains in your legs, if your stupid like me you'll think its all fine and ignore it- don't ignore pain its a warning sign! I ended up with shinsplints like this- just make sure you don't up your intensity too quickly as this is one thing that can cause muscle tears and other similar problems to happen.
Whats up Airman!
A1C Here
If I were you start cutting the calories and carbohydrates (especially if time is limited you can cut your waistline pretty quickly by following keto for a month)
And right before your PT test try to Carb load without going over your weight limit.
Where you stationed at???
A1C Here
If I were you start cutting the calories and carbohydrates (especially if time is limited you can cut your waistline pretty quickly by following keto for a month)
And right before your PT test try to Carb load without going over your weight limit.
Where you stationed at???
I used to be in Air Force. That has nothing to do with anything, I'm just saying. You have two months to prepare. That is way more than enough time.
Whatever you decide to do, do not increase your mileage any more than 10% per week. I ran twice a day in Baghdad. I started at two miles per session and before I knew it I was running 8 or more miles a day.
You are going to have to sacrifice some of your personal time for this mission to be accomplished. Morning training is best, but if you can't muster up the motivation to go to the gym early, any time of the day is better than none. Go to the free gym on base, and hop on a treadmill. You need 1.5 miles, so that is what you shoot for. Fitness should be an overall goal, but training for a specific one will suffice for now.
You run that 1.5 miles as fast as you can manage, but on an incline. You should run at least a 1.0 incline regardless, as otherwise the motor and belt are making it easier than running on asphalt. Start there. Run 1.5 miles every day at a 1.0 incline. The next week, run the same distance every day at a 2.0 incline. The third week, keep the incline at 2.0 and bump the distance a bit. Keep seesawing the incline and distance progressively higher until you are running 2 miles at a 3.0 incline or better. By the time test day rolls around, and you get to run 1.5 miles on open ground it will be easy as pie.
Whatever you decide to do, do not increase your mileage any more than 10% per week. I ran twice a day in Baghdad. I started at two miles per session and before I knew it I was running 8 or more miles a day.
You are going to have to sacrifice some of your personal time for this mission to be accomplished. Morning training is best, but if you can't muster up the motivation to go to the gym early, any time of the day is better than none. Go to the free gym on base, and hop on a treadmill. You need 1.5 miles, so that is what you shoot for. Fitness should be an overall goal, but training for a specific one will suffice for now.
You run that 1.5 miles as fast as you can manage, but on an incline. You should run at least a 1.0 incline regardless, as otherwise the motor and belt are making it easier than running on asphalt. Start there. Run 1.5 miles every day at a 1.0 incline. The next week, run the same distance every day at a 2.0 incline. The third week, keep the incline at 2.0 and bump the distance a bit. Keep seesawing the incline and distance progressively higher until you are running 2 miles at a 3.0 incline or better. By the time test day rolls around, and you get to run 1.5 miles on open ground it will be easy as pie.