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I Need to Run 1.5 Miles in Less Than 15 Minutes With 1 Month to Train

by Rachelle
(Memphis,TN)

I need to run 1.5 miles in less than 15 minutes with 1 month to train. I am trying out for the police academy. This will make my third time trying. I have lost 40 pounds but my cardio sucks.






My time is 20 minutes that is if my chest isn't burning or my legs cramping. The area is flat, but we have to walk 2 miles before the run then I am too tired to run.

I am doing cardio kickboxing to increase my stamina. My fitness level is beginner/intermediate.

Please help I only have a month to train.


Answer by Dominique:


Hi Rachelle,
Thanks for your 1.5 mile run question.

In one month you can't make miracles happen, but you should be able to improve on where you are at the moment. And let's keep our hopes up, you might just be able to scrape through and get under that 15 minute threshold.

Not sure how often you do the cardio kickboxing per week. I think that will go some way in improving your stamina, fitness and strength.

What you need to do to get better at running is more running though.

I would recommend doing at least three sessions of run/walks per week for the next month. What I mean by run/walks is alternating running and walking as I do in the Beginner Running Programs.

Your walks need to be brisk walks, your runs need to be easy jogs, slow enough so you'd be able to have a conversation with someone.






This is the best way to build up an aerobic base, which is what you desperately need because you are running out of breath way too soon.

The distance you cover needs to increase over time. Also see my page about increasing mileage safely.

If you want to have a real shot at improving this time and get close to that 15 minute 1.5 mile within one month, then I think you have got some real work ahead of you.

Your run/walks need to cover way more than that 3.5 miles (2 mile walk, 1.5 mile run) you currently have so much trouble with.

Now, I don't know your fitness level and what you are capable of, but I would imagine that your first week should look something like about week 9 or 10 of my Beginners Running Program 3.

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Then build up from there. Jumping into an exercise program like this does provide a risk of injury though. So, please make sure you listen to your body throughout this month and make sure you get to that police physical test starting line in one piece!

Wishing you best of luck.
Kind regards,
Dominique

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