Two months to make 1.5 miles in 10 minutes
Basically I'm applying for the police in New Zealand and I need to run 2.4km (about 1.5 miles) in 10 minutes and 15 seconds. The catch is apparently I only have about 2 months to train. I'm in good shape but I'm not very fit anymore and I thought I would have longer to train for it.
Does anyone have any training advice? I'll do what ever it takes. I'm thinking of running 4 times a week. To make that time I need to run about 9 mph (14.5km/h) which is a speed I'm not very comfortable with at the moment.
I'm a huge fan of interval training. Everyone that has done it that i know of it has worked. I run 4 to 5 times a week, and with your short time frame every few days to week push yourself a little harder. Focus on being able to run the entire 1.5 miles first, then work on speeding it up by running at your normal pace until the last stretch and speed it up. Then every few days make that "last stretch" a little longer and longer, until you can pretty much sprint the entire thing. Hope this helps
Hmmm, that's strange, I posted a response on here, but I guess it didn't work.... Ah well.
I know I wanted to ask you how long it currently takes you to run the 1.5 miles?
Thanks for the posts. I had to put this on hold due to some family matters so I missed the deadline for the last intake. But I've got the time again so I've started running and want to give it my best shot. I'm not aware of the current time frames at this point but I'm still trying to get there as soon as I can since I don't like my current job that much.
Currently it would take me about 20 minutes, or slightly less, just to run 2.4km. Making the distance alone is hard for me at this point. I guess the next step is just comfortably making the distance.
I am super excited for you man. This is an awesome challenge and I am sure you will do well with it. My training advise would be on the mental side. I know for myself if I dont set up a rigid and pretty much inflexible schedule for working out that I will slack off here and there and the result is ....I dont achieve what I want. So, make yourself a schedule and then get tough with yourself to keep it. Pretty soon its just part of your normal day and keeping to your workout schedule is easier and easier. Best of luck to you.
Ever heard of the 'train-low compete high' concept? Have a read of my blog this week and see what you think. All of my blogs are scientifically underpinned. ‘Train low, Compete high’ | Science 2 Sport ‘Train low, Compete high’ | Putting the Science into Sport
Many thanks and look forward to discussing future scenarios soon!
It's all about practice. Two month is enough time to get your body fit enough for the competition. I think you need to run 5/6 times per week instead of 4 times. If it is one of the major criteria to join in the police academy then why not run more? If possible give a few try in afternoon also.
Running 9 mph without any interval is really difficult but not impossible. Try a make a plan from today and maintain it by every possible way. All you need to do is to work steady way instead of hard way.
Drink lots of water take healthy food and don't forget to give enough rest to your body each day.
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