Need to Improve Running for My Army Test

by Cherise F.
(Springfield, USA)

So in about 2 months I will be in basic training for the army. Right now I can run 1 mile in 13 minutes and have never been good at running. Actually, I'm horrible.

I need to be able to run the 2 mile run part of the test in 18 minutes.

I have been really trying; even quit smoking cigs a while back hoping that will help. It is like my lungs get tired before my muscles even start feeling anything.

It is very difficult to run the whole mile which is very frustrating so I started doing interval training which hasn't helped and I tried running on a treadmill at an incline which with a treadmill I can run for the whole mile and sometimes more but outside my lungs start burning and I get very light headed.

Is there any advise to improve in these last two months?

Thank you for your time.

Answer by Dominique:
Hi Cherise,
Thank you for your question about the 2 mile run. Yes, there are some things I can help you with.

Two months is not a large amount of time, but it is enough to see some decent improvement. So, let's get to work:

1. Improving endurance through running
2. Improving endurance through cross-training
3. Faster workouts

Improving Endurance Through Running

You are at a stage where you have difficulty or are not able to run the 2 miles non-stop. To improve your fitness, it would be great if you'd be running four times per week, at least.

Your first focus should be to be able to comfortably cover that distance of 2 miles. The best way to approach this is via run/walks. The number one mistake I see people make who prepare for this test is that they try to improve through fast, short runs. I'd like you to focus most of your training on slower, longer runs. E.g. start with something like 6 x 4 minutes running, alternating with 2 minutes of walking. This allows you to get 24 minutes of running into your workout.

Over time, build up the time spent running. It would be great if you could get to a stage at which running for 30-45 minutes is no longer a chore, but feels reasonably easy.

Also check out the beginner running section of this website. It has a range of run/walks programs that may provide inspiration.

Improving Endurance Through Cross-Training

I'd also look into other ways to get your fitness up.

Cross-training, such as rowing, cycling, etc. can provide a great alternative to running.

Don't get me wrong. I think you should be running four times per week. Not replace the running with cross-training. But in addition to the running, you could be doing some cross-training once or twice per week.

Cross-training is a good way to get in extra exercise, while also giving your legs a break from pounding the pavement.

Faster Workouts

Keep this run/walk and cross-training approach going for the first month. In those four weeks, I'd like to really see improvement in your running up to a point that covering the 2 miles is no longer an issue.

In the last month, replace some of the run/walks with more strenuous running workouts like intervals and fartlek training. A good idea is to include some time trials, or goal pace intervals into the last weeks of training. E.g try running 4 x 0.5 miles in 4.5 minutes each with a couple of minutes rest in between. Build up from there.

I hope that provides you with an idea of what to do over the next two months. In the end, running is very much a type of exercise that will deliver to you what you put into it. So, train hard, build that endurance, add some speed to the mix and you will no doubt improve much over the next two months.

If in need of further and more precise directions, I can refer you to my coaching service which can be useful for important goals that involve your career.

Best of luck. I hope you make it to your goal.
Kind regards,
Dominique

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