advice on interal training needed.

[paraprep1]

Hi everyone, im new on here and am currently about two thirds the way through my application process for the paras, im just waiting literally to get fit enough for selection till i feel im ready to go thanks to my nice and patient careers sergant! Anyway, i just like to ask the opinion of people here on different types of interval tarining and which is best for improving my 1.5 mile run time as quick possible; currently im using a big hill to sprint up then jog down, about 100 meters id say, i repeat it 10 times, however do you guys reckon running a set distance say 1.5 miles in intervals is a better way to improve? my bft is was 9.54 2 weeks ago for anyone interested!

Any feed back would be greatfully appreciated !
regards matt.

ps. apologise for any spelling mistakes i missed!

[paraprep1]

SHIT I SPELT INTERVAL WRONG ON THE MAIN TITLE! !

[Chris Gray]

Hello paraprep1, have a look at this training scedule, this will improve your times dramatically.

Monday - 2 mile Run

Tuesday - 6x200m Followed By 2x400

Wednesday - Rest

Thursday - 30min Tempo

Friday - Rest

Saturday - 3 mile Fast

Sunday - 40min Run

Run
that suggests that you run at an easy pace. You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

Fast
For the Saturday runs, I suggest that you run "fast." Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath

Long Runs
Once a week, go for a long run at an easy pace. (Notice use of the word "easy!") Run 35 to 40 minutes at a comfortable pace, not worrying about speed or distance. Think minutes rather than miles, which allows you to explore different courses that you have not measured, or run in the woods where distance is unimportant. You should be able to carry on a conversation while you run; if not, you're going to fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable weekend run, not one during which you punish yourself.

Interval Training
To improve your speed, train at a pace somewhat faster than your race pace for the 1.5 mile, about the pace you would run in a 800 meter or mile race. . Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

Tempo Running
This is a continuous run with an easy beginning, a build-up in the middle to near 5-K race pace (or slightly slower than your pace in a 3-K), then ease back and slow down toward the end. A typical Tempo Run would begin with 5-10 minutes easy running, build to 10-15 minutes at 5-K pace, then 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo Runs are very useful for developing anaerobic threshold, essential for fast 1.5 mile runs.

[adamb]

What do you mean by 6x200m? Sprint 200m jog it back repeat 6 times? thanks.

[Chris Gray]

My mistake AdamB, should have explained further. Thats correct, 200m sprints followed 200m recovery, same with your 400m but with 400m recovery.

[paraprep1]

Hello paraprep1, have a look at this training scedule, this will improve your times dramatically.

cheers for the feed back mate, ill have to give those tempo runs a go, havnt tried them before.

i have another small querie thats causing lots of problems on runs: stitches! more specifically side stiches; i seem to get a lot of them on most runs, i tend to push through them but sometimes they cause agonny; are their any magic cures!? i always wait about 1-1.30 mins after eating before a run, is it breathing maybe?

[adamb]

Thanks Chris Gray, yeah also add swimming in twice a week somewhere. See how many lengths in 30mins then try to beat that every day you swim.

[Chris Gray]

i have another small querie thats causing lots of problems on runs: stitches! more specifically side stiches; i seem to get a lot of them on most runs, i tend to push through them but sometimes they cause agonny; are their any magic cures!? i always wait about 1-1.30 mins after eating before a run, is it breathing maybe?

I went through a faze in races where I would get severe stiches. Alot of it is down to beathing, concentrate on getting your breathing under control by belly breathing. That is, force your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths when you inhale and exhale forcibly.

And of course make sure you don't run straight after eating.