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1.5 mile run

by Rob
(West Sussex)

Hi, I have recently decided to join the British Army. I will be required to run 1.5 miles in around 10 min 30sec.
I have read your comments to others asking the same question, however the answer you gave them worries me slightly.

"Therefore, what I recommend you do is to increase your mileage. Why? Well, just imagine you'd be able to run five miles. How easy would a 1.5 mile run be then?





When increasing your mileage you increase the risk of injury, so make sure you do it safely. Also see my page about increasing mileage safely."


I myself am running just under 6 miles twice a week in 42 mins however, when I time myself at the 1.5 mile run I get around 12 mins 30 sec.

As you said above, you should try to run further than say 1.5 miles each time....Well i do! My pace is much quicker than when do my 6 miles yet I am still getting a shocking time.

Can you recommend any training tips to improve my pace?

Cheers Rob


Answer by Dominique:


Hi Rob,
Thanks for your running training question.
Yes, my standard advice is to increase your mileage, because many people think that just by running the 1.5 mile over and over again, they'd be able to eventually get to their goal time.

In reality running longer distances will help much more because it helps build your stamina which is important in any race from 800 metres up.

There is one thing that I do not understand in the times you provide me:

1.5 miles x 4 = 6 miles.

You run 1.5 miles in 12 mins and 30 secs.

12.5 mins x 4 = 50 mins.

But you run 6 miles in 42 mins...?

Something is not adding up there. If you are able to run 6 miles in 42 mins in a regular training run, then beating 10.30 for 1.5 miles should be a piece of cake. Even just running at that same pace should get you there (42 / 4 = 10.5 mins).

Regardless of that, you are already doing some longer distance work and you have trouble getting to the 1.5 mile goal time. There are two tips I'd like to give to you:

1) Keep on doing those longer distances, minimum 2, preferrably 3 times a week. Run them at an easy pace, the pace at which you'd be able to have a conversation. And yes, if possible increase the length of those runs steadily over time.

2) In addition to that do a faster session. This may be a tempo run, intervals or a fartlek session.

I am not sure about your training background and how long you have been doing your running. Two sessions a week is a bit "on the light side".

Chances are that with two more training sessions a week and some consistent training for a few weeks / months, you will be able to start chopping off considerable amounts of your 1.5 mile time.

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Hope this makes sense.
Best of luck with your career in the British Army.
Cheers,
Dominique

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May 18, 2009
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running times for army
by: Anonymous

hey ROB, im a South African that has been in england for 7 months, i applied for brit army and required to do my time in under 11 mins....what i do for my training...like everything in training always do extra so you can ease at the actual target....i hav been training 2 months now gym 5 days a week doing my required 44 press ups 50 sit ups and 5 chin ups every single day...so i try do 4 sets of 5 chins to prep for my assesment etc...im running 8 min 53 sec...monday i time trial myself and tues to fri i run my 1.5 mile at a jog then sprint scenario to build stamina...so when its mon for my time trial i run it at a consistent pace...Dean SA

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