I see this with people for the Army PT test. Some people can make fast gains since it’s not so much about gaining speed as it is about maintaining speed.
-Most people can’t pace themselves so they start too fast then die hard. Start slow and get faster each lap.
-Running slow longer runs each day to build up fatigue resistance
-Go high tech: GPS watch, super shoes, bicarb, nomio, high-carb gels, one before and one in the middle
It just might work
I would say do lots of soft surface jogging to supplement road mileage to avoid injury and build stamina, then instead of intervals do a fartlek sort of session with one min on one min off. maybe do it on a treadmill at incline?? try and run at 8-9 min mile pace as that is/is just below the sort of pace he will want to run at for the 1.5 miles
nowaybuddy wrote:
He must of known about this for more than 2 weeks, he doesn't deserve to pass if he has kept putting off preparing.
Also if it’s a crash course to make the cut off and he’s not actually maintaining the lowest standard deemed necessary for the job. I’m sure those thieves will be real impressed by your deadlift as they saunter off in zone 2 while he dies behind sprinting 😂😂😂
He ran 9:03 all out a few days ago. He said he was breathing so hard he thought he might be having a medical incident.
one week to go.
Edit 9:03 for a mile
Notmereallyitsafriend3 wrote:
He ran 9:03 [for a mile] all out a few days ago. He said he was breathing so hard he thought he might be having a medical incident.
one week to go.
Thanks for the update! We always wonder how things like this will work out.
That's an excellent improvement in less than a week. That projects to 13:35 if he can hold that pace for two more laps.
Breathing hard can be helped a little. Have him try 3g of Cordyceps with a cup of coffee about an hour before the race. (That's assuming he drinks coffee.) I've been doing this before big races for the past 10 years or so.
The caffeine will reduce the perceived effort and let him hold pace longer. The Cordyceps will improve breathing. Six 500mg capsules equal 3g. He can buy the cordyceps on Amazon. Tell him to get the Real Mushrooms brand.
(Oh, part of the breathing problem is that he is breathing wrong, but he doesn't have enough time to fix that.)
Does he have decent running shoes? If not, that's several seconds right there. He'll be much faster in a pair of 7-8 oz supershoes than an 11-12 oz trainer.
Pacing is also critically important. I see guys doing their annual qualifying (or whatever it's called) at the track and some of the runners go out 10-15 seconds too fast on the first lap! He should be running 2:15/lap with an understanding that he's going to have to pick up the pace over the last 150m or so to make his time.
Running 2 miles at a moderate pace once or twice a day should be helpful.
He ran 13:27. and his lifting strength coach had him taper the entire last week with virtually no running. Some of his prescribed workouts were doing sets of 15 deadlifts to build his “aerobic capacity.” Crazy but he met the standard.
Notmereallyitsafriend4 wrote:
He ran 13:27. and his lifting strength coach had him taper the entire last week with virtually no running. Some of his prescribed workouts were doing sets of 15 deadlifts to build his “aerobic capacity.” Crazy but he met the standard.
I called it.
050875 wrote:
I think too much has been read into the 7:40 by responders in this thread. I suspect it wasn't close an all-out effort. It was probably just a feel out test to see what a timed running effort feels. It's possible that if he had a pacer to follow go through 3 laps (or 6 laps) at an even 9:00 pace, maybe he could have gut it out just by putting more effort into it.
Even if he needs more than just a better effort, the first two weeks of training from not ever training for running is where someone is going to make the biggest gains they will ever get. There are some almost immediate gains to be made from just running a bit more every day and getting the body used to it.