Training for a 1.5 Mile Run - How to Qualify for Your Test



Let me guess... you are looking into training for a 1.5 mile run.

Because, in the not too distant future you have a test on your hands...

Maybe it is a police physical test. Maybe it is an army test. Or for another profession that requires you to have endurance and speed aplenty!

I am not going to waste your time, so let's get right into it. On this page you will get an overview of why the 1.5 mile run / 2.4km is so challenging and then we'll get into the things you need to do in your training to hit your goal.

The 1.5 Mile Run Test - Why is it So Challenging?


digital art - lady crossing finish line
So, why is the 1.5 mile run the preferred police fitness test or army physical test for so many armies and police departments around the world?

Well, 1.5 miles is long enough to really test your aerobic fitness levels. You need to have a solid endurance base to be able to run quickly for 1.5 miles. At the same time, the test requirement is difficult enough that you can't just jog the distance and be done with it. You need to develop some speed in your legs as well.

That combination of needing both endurance and speed makes it a tricky test to pass, especially if you come from a base of low fitness.

So, what do we need to do to remedy this?

Training for a 1.5 Mile Run Step 1 - Build Your Aerobic Base


Now, the first thing you should do when training for a 1.5 mile run is to start developing your aerobic base. You will want to do plenty of easy runs. An easy run is a run at a jogging pace at which you'd still be able to have a conversation with a running partner.

What we want to do with these easy runs is to get well, well beyond the 1.5 mile distance. Suppose you would be able to run 6 miles or 8 miles? Imagine how much easier that 1.5 mile test suddenly becomes?

oil painting - running around the athletics track
So, first you need to build that capacity to run for a longer period. How often and how long? A lot depends on your starting point. I like to see runners go out for at least three times per week, but depending on timelines till your test and how much your fitness needs to improve a more aggressive approach might be required.

Also check out the Base Running page to learn more about building your aerobic base.

Currently having trouble even covering 1.5 miles? Then you should check out the Beginner Running Program pages for ideas on how to build your base using a run/walk approach.

Training for a 1.5 Mile Run Step 2 - Build Your Leg Speed


As you are building your base and doing plenty of easy, slow running you would be wise to try and build / maintain your leg speed as well by doing strides at the end of your run.

What are strides?
Strides last about 20-25 seconds. You start off slowly, focusing on turning over your legs lightly and quickly. You build up your speed and for a short little while (3-5 seconds) you run at close to maximum speed, after which you drop off the speed and come to a stand still or a slow jog.

You then walk or jog for a good 90 seconds or so, and then you do another stride.

Starting off, you'd maybe do 3-4 strides and you can build this up to 6 to 8 when you get more experienced with them.

Especially when you are doing lots of slow jogging, strides are pretty important. When you do lots of slow running, your legs lose the experience of what it is like to run fast. Doing a bunch of strides at the end of an easy run is enough to "help them remember", so to say.

For more information about running strides, check out this page.

Training for a 1.5 Mile Run Step 3 - Add Faster Workouts


man in training running around the track
Once you have a solid base, you can then add speed to the mix. We don't need to go into all the specifics of why you run at each speed in this article. There are plenty of running training pages on this website you can work through to learn more, if you are interested! For now, just remember that every running speed has a specific purpose.

Key types of workouts that are important in training for a 1.5 mile run are:

Tempo running - This is the pace which you would be able to run at for about an hour. It is a strong, steady pace, but still slower than what you need to run in your 1.5 mile run test.

Interval running - This is a much faster pace, which you can only really maintain for about five minutes at a time. You run this pace in intervals (e.g. 400m repeats) and that pace is faster than your 1.5 mile run test.

Goal pace running - This is the pace of your 1.5 mile run test. Suppose you need to run 1.5 miles in 13 minutes. That translates into 2 minutes and 10 seconds per 400m (= lap of the athletics track). A decent workout to do is to try and run 6 x 400m in 2 minutes and 10 seconds with 90 seconds rest in between. Then slowly build your way up in distance per goal pace interval and reduce the time in recovery to get closer and closer to mimicking your 1.5 mile run test.

You can find more information about the different types of workouts on the Running Workouts page.

Training for a 1.5 Mile Run - Putting it All Together


training for a 1.5 mile run
I can imagine this is all a bit overwhelming.

And it is not always straightforward on how to put all the pieces together, especially if you have a very limited time until you have this police physical test / army fitness test.

Well, especially for you I have developed the free 7 Days to Pass Your 1.5 Mile Test eCourse.

It provides a bit more detail on all of this, and gets delivered straight into your inbox.

I highly recommend you give it a try!

Simply scroll down a bit further and subscribe straight away!

And to help you even further, if you subscribe to this series, you get my guide "Top 10 Runs to Supercharge Your 1.5 Mile Run Test Training" for free as well.

Additionally, I have answered a load of questions on the 1.5 mile run test. You can see links to all that Q&A further down the page.

Whether you want to get that additional support or not, I wish you all the best with your training for the 1.5 mile run! I hope these running tips helped you get an idea of the type of training needed. And I hope you succeed in your 1.5 mile run test.

All the best!

Want to supercharge your 1.5 mile?
Simply DOWNLOAD Today!


1.5 Mile Test Pages You Need to Check Out




What Other Visitors Have Asked

Click below to see questions from other visitors to this page...

1.5 Mile Police Test - Time Limit 13 Min 
Hi. I'm a 36 year old male and a normal weight for my age and height of 5'11". I do eat healthy and I am in good health. I haven't run since last …

Need to Qualify for Air Force Basic Training - 1.5 Miles in 12 Minutes 
I am a 19-year-old young adult 5'10" 145lbs. I'm getting ready for Air Force Basic Training in 2 months. I'm active, not a smoker, and was in sports in …

Would Like Help to Improve 1.5 Miles Running Time 
Hello there, I came across your site while searching on tips to run faster. I am in the military and one of the components of my physical fitness test …

Army Physical Fitness Test - 4k in 20 min. 
My name is Peter. I am 29 years old, 5.10 feet tall, and I weigh 68kg. I need to be able to run 4km in 20 mins. Right now, I'm able to run that same …

Running the 1.5 mile in Under 10:35 
I need to run the 1.5 mile in under 10:35 in about five weeks in order to qualify for a job. I am in good physical condition and have been working …

Moderate Fitness Levels - Referee Fitness Test - Help Needed! 
I have got moderate levels of fitness and referee soccer (football) twice a week (Saturday & Sunday a.m - sometimes p.m). I will have to undertake a fitness …

Running to Qualify for Police Physical Test  
Hi, I'm a 24 yr. old male my weight is 97 kg, height is 175cm. I started smoking for last 5 months and I have to run to qualify for police physical …

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 …

1.5 Mile Run - Reduce by 90 Seconds for Army Test 
Hi, I currently run my 1.5 mile run in 10.32 mins. I would like to cut it down to 9 minutes in approx 3-4 weeks. Is this possible? If …

One Mile Army Test 
I want to join the army. I need to do this one mile test: 1.6 km in 5min 45sec is needed. Now I have one year to practice. How many km should I do every …

Running 1.5 Miles Once, Then Having to Run it Again! 
Heya, I've applied for the Marines and for the Fitness test I have in around 2 months, I've got to run 1.5miles in under 12.30mins, then have a break .. …

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

Improve My Running Time to 10:30min for 1.5 Miles 
I weigh 97kg and have a height of 184cm. Anytime I run, I suffer from shin splints. My run time for a 1.5 mile race is 12:59mins. I need to …

1.5 Mile Running Test on Treadmill 
I have been asked to run 1.5 miles as part of an entry test on a treadmill. The treadmill measures speed in km/hr which is 2.4km for 1.5 miles. What …

2.4k Run - Police Physical Test Three Months Away 
Hi there, I am looking to apply for the Police force. One of the requirements is the 2.4km in 11mins 50sec. I've read through some of the other …

2400m Time - Want to Improve My Running 
Hi there I need some basic training ideas for intervals that I can do that will help me improve my 2.4k time. Currently I run inconsistently anywhere …

1.5 Miles in 15 Minutes 
I am to run 1.5 miles in 15:00 minutes (or faster) for the Police Academy. How do I start training for this? I try to run two miles a day but have never …

Increase Stamina for Air Force Physical Test 
Hi sir, I am Deepak. I want to join the Air Force. Presently I am 18 years old, height 163cm, weight 62kg. To clear the physical test, I have to …

Asthmatic Non-Runner With a Need to Run - 1.5 Miles in 13 Minutes 
Truth be told I am NOT a runner. I can walk a 14 minute mile - all day but run - not me. I have had asthma since I was a child - severe through all my …

Best Way / Distance to Train to Reduce 1.5 Mile Time by 1 Minute 
I want to be a PTI in the army, I'm in the army already but to do this I need to run a mile and half in under 9:30. I can do it in about 10:30. …

Another 1.5 Mile Run Time 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 …

Training for Police Physical Test 
I am a 26 years old male and I am a beginner. I am trying for a police oriented job. I need to run the following distances: 1.6 Km in 6.30 …

Need Running Tips for Police Physical Test 
I am a 26 years old male and I am a beginner runner. I am trying for a police oriented job. I want to practice my running because of a test (1.6 Km in …

I Need to Run 1.5 Miles in Less Than 15 Minutes With 1 Month to Train 
I need to run 1.5 miles in less than 15 minutes with 1 month to train. I am trying out for the police academy. This will make my third time trying. I …

In the Army - Improving my 2 Mile Time 
I am a 36 year old male who just joined the army. I have not run any long distance so I tried on my own to train and was doing ok but my times are still …

Running 1.5 mile in Under 10.30 
I need to get my 1.5 Mile time under 10.30 mins. Been running for the past 2 weeks, but can't seem to get my time under 10.30. Times I got have …

1.5 Mile Run - How Much Time Can I Shave Off in 6 Months? 
I am now out of shape (too many fags and drinks over the past 10 years!). Time has come and I need to seriously start getting fit again because I …

I Need to Reduce My 1.5 Mile Time by 8 Min in 6 Weeks 
I have a very important test in 6 weeks. I need to get my 1.5 mile time down from 20.30 minutes to max 13 minutes. I also need to get my 300 …

2.4k Run in 3 Days - Last Minute Training Advice 
Hi there, I have a timed 2.4k run in 3 days and although in past times tests I have done 3k in 15 minutes, I am not very consistent and worried I won't …

Taking Time off My 1.5 Mile Run 
I need to run 1.5 miles in 16 minutes or less. I currently run it in 16:10 and I am finishing that with exhaustion. How long should it take …

How can I Prepare Myself for a Police Fitness Test? 
Hi, I have just applied for the police and am waiting on the date I have to do a fitness test. This test consists of running a mile and a half in 12 minutes. …

Help To Improve My 2.4k 
I need help to improve my run. I'm UNFIT and ran the 2.4k, walking, running and barely made it. It took 18mins to finish. Is it because I'm overweight …

1.5 Mile in 13 Minutes, but Out of Shape 
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 …

1.5 Mile Run in 10:30 Minutes 
Hi, I have recently decided to join the British Army. I will be required to run 1.5 miles in around 10 min 30sec. I have read your comments to others …

1.5 Mile Run in 12 Min 45 Sec 
Hey! :) Ive been running on and off for about 2 months now, as I am applying for the army. My mile and half time required is 12.45 mins. I …

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 …

Want to Get Faster - 1.5 Miles in 10 Minutes Goal 
I found your site about 2 years ago as I needed to run because I want to get into the RCMP, and have become very addicted to running. I run about 10.5 …

Home > Training for 1.5 Mile Run


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. Half Marathon - Need 11 Minutes Improvement

    I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

    Read more

  2. 5 Minute Mile at 45 Years Old

    Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could

    Read more

  3. Sneezing after Running

    Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

    Read more

  4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

    running-quote-021.jpg
    Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

    Read more

  5. Want to Run a Half Marathon in Less Than Two Hours

    Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

    Read more