1.5 mile run
300m sprint
1 min sit ups
1 min pushups

I'm meeting all of the standards but am lagging (by about 10-15 seconds each time) on my run. Any suggestions to help improve my time? I'm running as often as possible.
.. mind you the test is in 2 weeks now

Isn’t the 1.5mile run like 12min or something?

10-15 seconds is as easy as breaking the mental barrier keeping you from pushing yourself more.
If you don’t puke after your run, you could have ran faster tbh.



This post was edited by Meliodas on Jul 8 2018 08:09am

my age brackett it's 12:38 1.5 miles .. i've just never been a runner so its harder than i thought.
I think you are correct about the mental barrier..

If we're talking about 20 seconds then it's really just a question of willpower.
What you could do is not train during the week you're supposed to do this test, or taper down (ie do less volume/no high intensity).
You will be taking 85% of your energy from your glycogen system for a run like this, therefore, I would advise to load up on carbs a bit a day or 2 before the test. Don't go too overboard though, where you aren't an endurance athlete you likely don't have as volumous glycogen store.

You really don’t deplete anything in a 1.5mile run...

I smoke a pack a day and can run that

Watch some sonic tutorial on how 2 go fast kekrkeke

That's jokes. 1.5 miles of 90-100% bpm aka vo2max/maximal training depletes your glycogen at a hella rapid rate. Dunno what you're smoking, fam.

I can’t imagine you’ve ever ran mid-distance and longer, if at all

But that’s fine, hopefully OP just stays hydrated and well rested, but if he decides to carb load for a 1.5mile run, I hope that piece of bread is delicious.

everyone always says im an idiot and admittedly I have no formal education its sports performance but when I was training for a triathlon I did a ton of sprint work. instead of running 5, 8, or 10 miles I would find a bigass hill, sprint up it as fast as possible, jog down, and sprint up again. for like 20 minutes. that was the majority of my running training and I did the best in the running portion

after you acclimatize to blowing your lungs out sprinting jogging even at a good pace feels like you're not even working. it's also more time efficient