Need help running Quick

[tazzringel]

I am currently in an Academy. Feb 05' i weighed 320 6'3". Gave up pop and started drinking only water and milk. Still eat crap. I am at 265-270.

Here's the emergency:

1.5 mile run now 14 min need 12:25
I run 3-4 times a week. GEnerally 2 miles each time.

Pushups 35 now need 27 ok there
Situps 34 now need 36

I HAVE 61 DAYS TO STATE PT TEST

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[tazzringel]

Seeing if anyone is out there?

[Jynkxxie]

Have you used the search function? You may find additional users who have or are having the same problem.

[Samuel]

Stop eating crap.

REFREAKINGLAX!!!

You're in an academy?! Tell your instructors that they're not running you enough.

[tazzringel]

We have PT only a couple times a week. Other than that it is up to us to condition. I need ideas on what to do to get my time to 12:25. I stopped eating crap

[tazzringel]

Stop eating crap.

REFREAKINGLAX!!!

You're in an academy?! Tell your instructors that they're not running you enough.

We have PT only a couple times a week. Other than that it is up to us to condition. I need ideas on what to do to get my time to 12:25. I stopped eating crap

[woodyzj]

run, rest. do pushups, rest. do situps, rest. repitition, rest and diet are the key's to improving. if you're running 1.5 miles now, increase it each time you run. if you're doing 30 pushups, do 40. Increase reps every chance you can.

[Samuel]

http://www.runnersworld.com/

http://www.coolrunning.com/

[The13ig13adWolf]

try HIIT (high intensity interval training). your time will improve. an example of HIIT: 5 min warm up (jog) 10x30:60. the 30 second sprint should be all out, balls to the wall, like someone is chasing you. the 60 second is an active rest period in which you can jog or walk. for the most part, the sprint should exert such energy that you probably will prefer to walk on the active rest periods. do this 10 times followed by a 5 min cool down (jog or walk). twice a week at the most and treat it like a lifting session (ie: eat prior to and post run). it'll help.

[Big_Montana]

runners world is a good resource, check that out, it's all about form, do it right and it's way easier...
but if it comes down to it and your still on the fence check out two suppliments

Endurox excell
and
NO2

(in that order) also on test day pop a few (2) asprine about 45 mins before you start the run, it'll thin out your blood and make it easier for your heart to pump.

do as much as you can on your own then if you need it start taking the endurox about 3-4 weeks out, NO2 is something that you can take 30 mins prior and it'll work just fine...

if you get shin splints (which at your weight i'm sure you do) don't just ice them with a bag, IMMERSE them in ice water for 2 cycles of 10 mins in 20 mins out...one session of that will get rid of some pretty bad shin splints.

Good luck.
-RJ

[Whtwolf14]

Try stretching your stride out some and relax. You have 61 days to shave off 1 1/2-2 minutes (roughly). It's possible...Do you have access to a 1/4 mile oval track? If so try some intervals like stated above. The time you are trying to get is a little over an 8 min mile if I'm not mistaken. So on your interval days run as fast as you can for 1 lap, and walk/slow jog the next, and repeat until you get to 3 miles (total laps-12). Try and get your "sprint-laps" down to a 2 minute lap or somewhere close to it. I was always told that if you are training yourself for a timed 1.5 mile run, then you need to be doing 3 or more miles on your distance days. On the days that you are not doing intervals you need to try and build your distance up to at least 3 miles at a comfortable pace. One more thing.....REST and eat good food.

[Big_Montana]

no offense to white wolf but when i was in the army the WORST advice i ever got was to strech your stride out.
streching your stride out behind you is okay.

but when you strech your stride out in front of you, your killing your momentum, creating shin splints and a myriad of other running related problems.

you want your (front) footfalls to hit dirrectly below your center of gravity (if you are leaning forward this would only be about 6 inches in front of your pelvis).

read some running mags they'll get you set on how to drop some running time, form is where you'll drop a lot of your time.

if you don't have the patience or time to read a running magazine, check out some of the marathon distance runners on TV, see how short and quick their pace is, it's a very short fast stride but it helps a lot...

-RJ

[Oldbillplod]

Dress up like a postman and knock on my door i'll let my boxer out after you and you'll soon get to grips with a 3 minute mile.

[LJ_af]

These have also helped me:

1. 300 meter sprints - If you have access to a 1/4 mile track, start at the beginning of one of the straightaways (sp?). Sprint all the way to the end of the other one. Walk the curve back around to where you started and rest for about a minute or two. Do 10 of these and do a 3/4 sprint for a lap and then cool down by walking a lap. Be sure to stretch between sprints and after your cool down.

2. Hills, Hills, and more hills - Since you are being tested in the 1 1/2 mile, go for a 3 mile jog in a hilly area. Keep the same pace the whole time, even down hills. Don't speed up! I started running hills when I got to Korea and knocked off a whole minute in 2 weeks!

Also, don't do the same thing everyweek. Your body will grow accustomed to it and won't get as much of a workout.

[The13ig13adWolf]

These have also helped me:

1. 300 meter sprints - If you have access to a 1/4 mile track, start at the beginning of one of the straightaways (sp?). Sprint all the way to the end of the other one. Walk the curve back around to where you started and rest for about a minute or two. Do 10 of these and do a 3/4 sprint for a lap and then cool down by walking a lap. Be sure to stretch between sprints and after your cool down.

2. Hills, Hills, and more hills - Since you are being tested in the 1 1/2 mile, go for a 3 mile jog in a hilly area. Keep the same pace the whole time, even down hills. Don't speed up! I started running hills when I got to Korea and knocked off a whole minute in 2 weeks!

Also, don't do the same thing everyweek. Your body will grow accustomed to it and won't get as much of a workout.

i agree with both 1 and 2. with regards to 1, 200m/300m/400m can all be equally helpful.

i don't necessarily think you have to switch it up every week though, simply because the nature of the cardio above keeps your body guessing to an extent already (anything outside of steady state does). just a thought.