Need to Run 1.6km in 7mins

by Waqar
(Haripur, Khyber Pakhtunkhwa, Pakistan)

My name is Waqar and I live in Pakistan. Sir, i have applied for the Motorway Police. Their requirement is to cover 1.6km in 7 mins. So, dear sir I have never run before in my whole life and I want to achieve this goal.

Sir, from yesterday I have started running early in the morning and I have covered about half km in 2 or 3 mins after that I get so tired I can't take one step more.

Sir I am physically 100% fit and my age is 23 years. Sir please help me and guide me with your experience. I shall be very thankful to you. Thanks.

Answer by Dominique:

Hi Wagar,
Thank you very much for your running training question. It's wonderful to be able to help people from all over the world, including Pakistan!

In the beginning, running is a bit hard. I would recommend doing a run/walk program at first.

Make sure the running is at a slow pace, i.e. don't run incredibly fast, just do an easy jog, that's hard enough in the beginning.

You could have a look at my Beginner Running Programs.

Maybe you do not want to use those particular programs. But see how they combine running and walking. See how they build up the running slowly, week by week. That's the kind of training you need to do at first.

When you need to run 1.6km in 7 mins, then let's first work on being able to run 7 minutes without stopping! Then work on being able to run a slow 15-20 minutes.

When you have built up to doing 15-20 min of slow running, then you could start working on doing some faster running as well, e.g. do some sessions that are like this: 5 x 1 min fast, 1 min slow.

You can also test yourself on that 1.6km distance once every 2 weeks or so and time yourself. The first few times you may not make it to your goal time, but I think that a young guy like you, provided you do the work, will be able to achieve that goal.

Best of luck.
Kind regards,

P.S. Don't forget to check out my page with Beginner Running Tips for more useful info.

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