1.5 mile Run for Army in 11 Minutes

Hi, nice newsletter by the way, I was wondering if you could help me. I have never been a runner but have decided on joining the British Army.

I need to be able to run 1.5 miles in under 11 minutes for assesment. I am currenly doing it in 13.30.

Are there any tips that would help me gain on that time. I am running around 2 miles four times a week, but just can't seem to get any faster.
A reply would be much appreciated.


1.5 mile run test questions
Answer by Dominique:
Hi Tony,
Thanks for your running question.

Well done on running four times a week. That's a fantastic commitment. Shaving off two minutes is quite a bit, but we have room to improve and nothing is impossible.

A few ideas to improve are:

1. Increase your mileage
2. Add some quality work

Increase Your Mileage

1.5 mile run test questions
Running two miles four times per week is a good start. I am not sure how long you have been doing this. But if you have been doing it for a longer time, then your body has probably gotten quite used to this routine, meaning that your performance will not improve much anymore.

An optimal 1.5 mile running program would get you to run more. A 1.5 mile run test is a test of endurance and speed. You want to build up that endurance through a lot of easy, slow, but longer runs.

So, what I recommend you do is to increase your mileage. Why? Well, just imagine you'd be able to run five miles. Or more. 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.

Add Some Quality Work

1.5 mile run test questions
Given your limited running experience to date I think that you'd benefit a lot already from only increasing your mileage, not increasing your pace (in your training runs).

So, I'd first focus on building up that mileage, keeping all your runs at an easy pace.

As mentioned before, the 1.5 mile run is a test in endurance AND speed, so after building up the mileage, let's start adding in some quality work, i.e. faster workouts.

You can do this in different ways. Again, as somebody not that used to running you will need to be sensible in how you approach this.

A really good way to get into faster running is a fartlek workout. It's Swedish for speedplay in case you are wondering... :)

Alternatively, you could try your hand at tempo running, which would also help tremendously when trying out for your 1.5 mile run test.

Hope this helps you get to your goals.
Best of luck with the running training.

Supercharge your 1.5 mile training! Simply subscribe to "7 Days to Pass Your 1.5 Mile Run Test" and get this e-book for free, before I change my mind...!!

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

follow us in feedly
Add to My Yahoo!


  • 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. Pyramid Training - What's the Deal?

    Could you please explain pyramid training for different zones? I have seen it in running programs before and I actually didn't understand the method described

    Read more

  2. Best Tips to Start Running - Six Beginner Running Tips That Will Help You Get Started With Running

    Want to start running but wonder how? Check out these six best tips to start running and get off with a running start!

    Read more

  3. Running in the Morning and Bike in the Afternoon

    I am currently trying to work-up to running a 5k but also lose weight. I run 3 times a week and bike 3 times a week. I want to increase that so I do

    Read more

  4. Improve Running When Over 50 Years Old

    Hello, My name is Roger age 56, I have been running for over 25 years and before this I played local footbal Saturday and Sundays in the season. 20

    Read more

  5. How Many Kilometers Can I Run With My Running Shoes?

    Hello, there is one question I'd like to know. I run three to four times a week and my actual shoes are Nike Vomero which I really like. Is there any

    Read more