I need to increase my running to 1.5 miles in 9 minutes.

Right now, I am at 15 minutes because I never did cardio before. I need to pass my AF Physical Fitness Assessment in few weeks. Is there a 30 day program I can use to increase my running?

called forest gump program

just run every other day at first

and then work your way up to everyday

slowly increase intensity of runs and speed

get ur body conditioned

good luck for that 30 day time constraint though....

Eat perfect from now until then, run 3 miles at least 5 day/week, sprint your heart out

good luck fatty

I'm not fat. I never did any cardio.

how to increase your running ----> run more.

if i was you and i only had 30 days, i would run every morning as far and fast as i can until the test.
also take a day off before the test

This post was edited by rsm on Feb 18 2015 01:41am

Just run 1.5 miles, stretch and hydrate.

Also making sure your running form is correct can have a impact.

Kelly Starret has some good YouTube vids /book on the subject... "Ready to Run" I think it's called.



I'd take 48 hours off at least before the test.

This post was edited by Lancet_Jade on Feb 18 2015 01:42am

Eat right, sleep enough.

Then, run everyday until the day. 1.5 miles is very little so just do that over and over and beat your time everyday. Stretch at least at first to reduce soreness.

edit: maybe take a day or 2 off before the test.

This post was edited by LightmanWannabe on Feb 18 2015 03:04am

start at 1.5 miles for a short while, then gradually jump the distance up, while keeping intensity high ofc.
Then quickly drop it back down to 1.5 miles before the last couple days.

Could take 24-36 hours off prior to the actual event.
Increase carbs from a few days prior too.

wind sprints, use a variety of 15E/15P and 30-45E/2minP where e=exercise and p=pause

improve both vo2max and lactic threshold and you will improve performance