Realistic run time?

[hoax]

Hi all

I was just wondering, if this is a realistic run time to achieve in the 3 months:

My 1.5 mile run time is 10:18 seconds. My Target: Under 9:18
1.5 mile

I carry out long runs about 3-44 times a week,(from 30 min to over an hour), including 1.5 mile best effort at end of the week, in between them, 2 times a week 30-40 min swim, and once upper body training in the gym

I am using ''Fighting Fit'' training programme i am on my 1st week. Just wanted to know if i can achieve my target before January.. 3 Months..

Tell me what you think..

[MrC]

I just did my BFT with 4 Para this past weekend, was a bit of a shock to me, i've been doing my 1.5miles on the treadmill (as im getting ready for RM PJFT...rest of my running is done outdoors..) and could only just scrape 9.30, can do it nearly a minute faster on the treadmill.

Best way I got my 1.5 time down was doing it best effort 4-5 times a week, only took me 2-3 weeks to get from 11.xx to 8.40 personal best, seemed more of a mental thing for me.

I'd just say keep doing what you're doing and note you're improvements, if you hit a flat spot raise the training level

[hoax]

WOW! i am really impressed 8.40! NICE! I respect you for that! thanks for the advice! well, ill stick to what i am doing, maybe add some extra 1.5 mile best effort on top, for example on the day i've got swimming

Oh and, just to get a rough idea.. How fast do i need to be running to get it under 9:18.. sprinting all the way?

[MrC]

I think its around 14.5 kph..

When i do mine, I put it to 14.5 - 15kph for the first mile or so (depending on how I feel)...I'm 5'9 tall and this seems pretty gentle for my stride...for the rest I put it as high as I can (usually 18-20kph) and sprint my hardest till it's over.

15kph should get you a good time... if you wanna be exact there are time/speed/distance calculators floating around the internet...i think one was posted in the RM forum. They are pretty accurate but don't account for the time it takes the treadmill to speed up from 0.

[Alfa]

I'd stear clear of treadmills if I was you. They don't offer any real benefits as there is just as much impact on your joints as running outdoors plus you're not really running are you so times made on the treadmill don't equate to times on the road.

I believe the cross trainer is much better as it's none impact so is a great way to get some extra cardio fitness without putting increasing strain on your joints and you are also your muscles are working much harder as I always think that the tread mill does half the work for you.

Nothing will replace "real" running though for bringing your fitness and speed up.

The best way to bring your BFT time down is to run at least twice that distance, at a good constant speed, as when you come to doing the shorter run you will find you have a lot more energy and will be able to push yourself harder over the distance.

MrC do the guys at 4 Para know about you joining the Royal Marines? Just curious as to what they think about it, bet the take the pi$$ something awful

[MrC]

Yea, last weekend was the Look at Life, the first training weekends start this coming friday. The recruiting staff are giving a bit of stick but nothing major..

I'm also considering applying for a commission at RMAS for the Paras...so they're obviously trying to push that option!

[Alfa]

Thought they would be still it'll give you a thick skin which should come in handy in the Marines

Good luck with which ever option you decide on matey.

[hoax]

Ok, thank you and i dont ever use a treadmill because, it provides you IDEAL running conditions, your body needs to get used to running in all sorts of environment, i have learned my lesson, as for a whole months i was training on a treadmill, doing 30-40 mins runs, but i couldnt even do 10 mins outside.. thank god i my fitness up i am alright now i can carry out long runs

And i am planning to do 1.5 mile at the start of the week and, end of the week, as it will give me much more practice

[Boxingmad]

Yea, last weekend was the Look at Life, the first training weekends start this coming friday. The recruiting staff are giving a bit of stick but nothing major..

I'm also considering applying for a commission at RMAS for the Paras...so they're obviously trying to push that option!

Even if you're crap at the moment you've just gotta take it on the chin and ride with it. The more they see you trying and getting better each week, the better they'll be with you.

Go for the commission. If the opportunity's there, then take it.

[ramz56]

no thats a good target to set yourself, 1 minute is not that much but it will require lots of hard work! try to carry out at least 2 hard sprint sessions so you can go faster for longer
goo luck
ramz

[matteo]

hey guys my runs ar at 9 30 how long will it be before i start seeing results im aiming for under 9 mins .....????? can any1 tell or help me cheers