Qualifications: a 1.5 mile for 15:30 in Two Weeks. I'm NOT a Runner

by Belay
(Oshkosh)



1.5 mile in 15:30

I'm not a runner at all and I failed a 1.5 mile run that's supposed to be done in 15:30. How do I get started? I am going to try out again in two weeks time.

I am applying to be a correctional officer and and a 1.5 mile 15:30 is a must to be employed for the state. Please help. Thank you.

Answer by Dominique:
Hi Belay,
Thanks for your question about running a 1.5 mile in 15:30.

Sorry to hear your first effort wasn't successful. You say you have two weeks to get ready. That's not a lot of time. I am hoping that you have an ability to re-do the test a bit further into the future as well. I think it is best I give you some advice for the short term and then for the longer term as well:

1. Two weeks until the 1.5 mile test.
2. What to do when you have more time


Two Weeks Until the 1.5 Mile Test



With only two weeks, you have to use some type of crash course approach. This is not without risks, so you do need to take care to not get injured.


1.5 mile in 15:30
Listen to your body at all times. A bit of muscle soreness is fine. Sharp pains, chest pain etc. is not.

In the short time available I would go out running 4 times per week. Given you are not a runner, you are most likely to benefit from run/walks.

I.e. rather than going out for a 10-minute run, it would be better, endurance wise, to do 5 x 4 min of running with a few minutes of walking in between.

I would concentrate two or three of your weekly run/walks on doing distance, i.e. with at least 20-30 minutes of running, more if you can. Just walk a bit more to get your breath back if you need to. But do run at least 20 minutes in those two runs.

And in one or two of your weekly runs I would concentrate on doing speed stuff, e.g. 10 x 1 min run, 1 min walk, in which the 1 min run is reasonably fast. This session should leave you exhausted by the end of the 10th interval. If you are not, then you haven't done it fast enough... :)

On the non-running days you can do some active recovery like a short walk or some cross-training, e.g. bike, swim or so. All little bits help, but rest is important as well, so have at least one rest day per week.

This could provide some improvement over the short time period. Make sure that the day before the test you rest, so you get to the run well-rested.

What to Do When You Have More Time



Suppose you do the test in two weeks' time and you are still not quite there. Don't despair. There should be another opportunity to try and qualify further away. In that case, continue the running, with a minimum of three times per week. Four is better.


1.5 mile in 15:30
Consistency is the main key to your improvement. In addition to that, gradually build the time spent running. If in one run you do 4 x 5 minutes (20 minutes), then the next time move that to 4 x 6 minutes (24 minutes), then 5 x 5 minutes (25 minutes), 4 x 7 minutes (28 minutes) and so on. Slowly build it up. And up. And up.

A small investment in your future is to get a collection of training plans that will help you get there. Here is a link to my 1.5 Mile Run Training Plan Book for your consideration.

With or without the help of my training plans, you need the consistent running. Consistency will help your fitness improve. You will build your endurance. Which means you can run faster for longer. Slowly but surely, you will get to your goal.

(Read the following with a stern voice in your head) - Given this is important for your career, I do expect sufficient willpower to keep up the running, even if it is something you really hate doing.

(Go back to a friendly voice here) - I have got all confidence in you. You can succeed. It may take some time. Two weeks is not a lot. But hopefully, in the not too distant future, you can make it to your goal of passing the 1.5 mile test in 15 minutes 30 seconds.


Best of luck.
Hope you make it.
Kind regards,
Dominique



Want to supercharge your 1.5 mile?
Simply DOWNLOAD 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. Heart Rate Monitor Training - The Zoladz Method

    Every running pace has its own heart rate zone. The heart rate monitor training zones according to Zoladz are explained in this section.

    Read more

  2. Yasso 800 :: The Marathon Pace Workout with a Twist

    running-quote-049.jpg
    The Yasso 800 is supposed to be a predictor of marathon performance. It is a marathon pace workout with a twist. Learn more about the Yasso 800 on this page.

    Read more

  3. Running for Weight Loss - Injured...

    I started a run-walk program 3 weeks ago to help me lose 80 lbs. I was up to running 3 min / walk 3 min 3 days a week on my treadmill. Last week after

    Read more

  4. What Can I Do To Improve My Half Marathon Time?

    I am a 53 yo male 5'11, 165lbs. I have been running for about 8 years. I have run 7 marathons and have never broken the 4hr mark even though all my

    Read more

  5. Daniels Running Formula Book Review - The Running Training Book You Have Got to Have

    daniels-running-formula-01.jpg
    If I had to recommend you to get one running book only, then it would have to be Daniels Running Formula by running coach Jack Daniels.

    Read more