1.5 Mile in 13 Minutes, but Out of Shape



1.5 miles in 13 minutes

You'd better lace up buddy.
There is a lot of work to do for you...



My husband is in a lot of trouble. He's slightly out of shape and has gained a few pounds. He had an injury that put him on a profile for a year.

He wasn't able to exercise or train. Now he has a test he must pass in three weeks. What is the best way to get him in shape to run 1.5 miles in less than 13 minutes?

Answer by Dom:
Hi,

Thanks for your running question.

That is quite a situation.

The easy way out for me would be to say "not possible" and leave you to it. But, not knowing exactly how fit your husband is and what his natural abilities are, it may well be possible and I do want to help...

Three weeks is not a lot of time... 1.5 Miles in 13 minutes is normally a totally doable goal, but the time lacks for the ideal preparation.

The problem we have is that your husband would best get in shape by doing lots of exercise of course, but this puts him at risk of injury.

A very dedicated approach is necessary... I would advocate for:

1. Exercise Often
2. Live like a Saint
3. First Run Slow, Then Run Fast
4. Maybe a Time Trial
5. Think about Race Day Strategy


Let's break this down a bit further.

Exercise Often




1.5 miles in 13 minutes
I am not sure how much running he can do at the moment. Ideally he would run 3-4x per week. That would really help him get fit fast. And even though time is short, he would start to see some results early on, especially when out of shape.

However, running that much might not be an option. He should make use of any way to do exercise, not just running.

Bike, rowing, elliptical, walking, any type of cardio would be helpful. Somewhat strenuous exercise that gets the heart rate up is better. Also see Cross Training for Runners for more info.

Live like a Saint



He needs to take dietary sacrifices to see to it that he loses some weight, i.e. no alcohol, no sweets, no sugary snacks etc.

No fun basically, any pound lighter will help make him somewhat faster.

First Run Slow, Then Run Fast




1.5 miles in 13 minutes
As far as the running is concerned, as I said before, he needs to do as much running as is possible, e.g. 30 minutes a day four days a week. Many 1.5 mile test runners just run the 1.5 miles in a training session and try to do it faster and faster.

Not the best approach. I'd like to see somebody working on their endurance first, then their speed. Try to get comfortable with running 2 miles, 3 miles, 4 miles, etc, etc. Even if it is at a slower pace. Then try to run the 1.5 miles faster.

So, even if this means taking a few walking breaks in between, but spending more time running is important.

E.g. a session could be 10 x 3 minutes or 5 x 6 minutes of running with 2-3 minutes walking in between. By the end of the three weeks, he needs to work towards a longer period of running consecutively (e.g. 20 minutes of running, short walking break, 5 minutes of running, short walking break, last 5 minutes of running).

He needs to be wary though of injuries and if there are any issues with ankles, knees etc then he should be careful and not injure himself.

It is still better to be half-trained than to be injured and not be able to have a shot at the test at all. In case of any injury concerns he should do other cardio activity like suggested before. Again length of time exercised plays an important role. Rather than sit on a bike for 10 minutes, I'd much rather see him do an hour, even if that means he needs to take some breaks in between.

Check out the following pages for more info:

Base Building - about the benefits of slower, easier running.

Introductory page to the Beginners Running Programs (run/walk programs) - check out some of the run/walk programs on this site and see how they slowly progress the running component over time.

Maybe a Time Trial



Doing a time trial over 1.5 miles could be a good idea but may be a double-edged sword.

It is a good idea to practice the test so he knows the distance and knows where he stands. But if the time trial does not go as planned it may be demotivating and put him off exercise for the rest of the time.

Additionally, a time trial would be a "hard effort" and given the shin splints situation, could possibly aggravate the injury.

Rather than trying to do the 1.5 miles fast in one go, right off the bat, I'd advocate for an interval approach. E.g. the first week he could be doing 6 x 400m at goal pace, the second week 4 x 600m and the third week 3 x 800m. Also check out the Goal Pace page for more information about goal pace workouts.

Race Day Strategy




1.5 miles in 13 minutes
The day before the test is best spent not doing exercise at all to make sure he gets to the start line well-rested.

As a "race-strategy" it is normally best to run an even race, i.e. if he needs to run 400m / 0.25 mile circles around the track, then he should aim for 2.10 minute splits. This sound simple, but it is very important.

When you do not have a lot of stamina, then starting off way too fast in your first lap or two can have devastating effects on the results of the last four. That's why goal pace workouts are particularly useful; this way he can get used to running at the right pace.

I sincerely hope this helps. Wishing you and your husband lots of success in the upcoming weeks. It would be great if you'd let us know whether he made it through or not!

Lastly, I offer an e-mail series 7 Days to Pass Your 1.5 Mile Test eCourse. It is worth subscribing too to get a lot more of my thinking on how to prepare for the 1.5 mile test. See below for further detail.

Kind regards,
Dominique

Want to Pass Your 1.5 Mile Test?


Are you preparing to ace your 1.5 mile run test for a career in the army, police, or another physically demanding role? I have created an unbeatable combination of resources to put you in the best position to succeed and it's completely free!

Just enter your email address below to receive both my "Top 10 Runs to Supercharge Your 1.5 Mile" eBook and the "7 Days to Pass Your 1.5 Mile Test" eCourse directly to your inbox.

Supercharge Your 1.5 Mile Today!



1.5 Mile Test Pages You Need to Check Out






Return to 1.5 Mile Run Test Questions.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Master the 1.5 Mile Run: Proven Training Plans to Pass Your Next Test with Ease!

    Ace the 1.5 mile run test with the ultimate 1.5 mile run training plan. Training plans for different abilities and different lengths that help you achieve your best no matter what your starting point…

    Read more

  2. How to Improve My Running Endurance and Speed - 1.5 Mile Physical Test

    I am hoping to run 1.5 miles in less than 9:40 after a 0.5 mile warm up to qualify in the necessary time for the TA career I desire - the paras. I

    Read more

  3. How to Improve My 10k Running Time?

    I want to improve my 10k running time. Recently I did a training run in my tempo run zone and ended up doing 10k in 1h04'. I read your 10k program,

    Read more

  4. How to Speed Up My Running - Improving My 5k Time

    My average 5k speed is about 5.05 minutes, my 10k speed is about 5.40 minutes. I have tried all kinds of ways to speed my times up such as different

    Read more

  5. Running with a Limp

    Right now I am training for my cross-country season. I had to take a couple of weeks off due to an ankle pain and swelling on my left foot. As of right

    Read more

  6. Need to Run 1.6km in 7mins

    My name is Waqar and I live in Pakistan. I have applied for the Motorway Police. Their requirement is to cover 1.6km in 7 mins. I have never run before

    Read more

  7. Running Too Slowly

    Hello, a few months ago I started the Couch to 5K program. I'm getting very discouraged because I run so slowly -- it takes me about 14 minutes to

    Read more

  8. Another 1.5 Mile Run Test Question

    I am 30yrs old and currently approximately 55lbs overweight. I am in the process of losing weight for upcoming law enforcement processes of which the

    Read more

  9. Training for a First Marathon in Six Months Time

    I am 19 and not very fit at all. I have never done or attempted to do running of any kind. I have signed up for a marathon six months from now. I

    Read more

  10. Two Week Layoff - Half Marathon 9 weeks Away - Can I Do It?

    Ok, I'm 21 years, 140 lbs, and I've been running for a little over a year now. I had not been training specifically for anything, but I was at a point

    Read more