Looking to bring 1.5 mile < 10:00

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  • Nooby Runner

    Anonymous Poster

    2 years ago 10/05/2021 8:21am EDT

    I'm looking to bring my 1.5 mile time <10:00 in about 6 weeks for my army test. I can run a mile in 6:43 and a 5K in 24:40 (endurance is my weak area). I reckon I could run around 10:45 right now - I ran 11:15 when I was in 7:15 mile/26:20 5K shape in July. Finished C25K at the end of last year and have averaged about 10 mpw over the last 3 months or so.

    What should I work on in these next 6 weeks - increase mileage of easy and longer runs, tempo, VO2max, fast intervals?

    If just run easy and increase my mileage to 20mpw over the next 6 weeks with 1 interval day @ goal pace per week will the short-term benefits be greater than doing 2 hard days @ goal pace and lower mileage?

  • registered

    flyingfrog

    Member since 07/09/2014.

    1,468 posts. Last post 3 hours ago.
    2 years ago 10/05/2021 8:35am EDT
    re: Nooby Runner

    If you identify as a women the time is 18 mins 7 seconds so you are already there. No worries.

  • registered

    flyingfrog

    Member since 07/09/2014.

    1,468 posts. Last post 3 hours ago.
    2 years ago 10/05/2021 8:36am EDT
    re: flyingfrog

    Nice to see that men and women are required to be equally qualified to join the military

    All new recruits are expected to arrive to boot camp ready and able to pass this run test which requires: 1.5 mile run for men completed in under 16 minutes and 10 seconds. 1.5 mile run for women completed in under 18 minutes and 7 seconds.

  • spatial glacier

    Anonymous Poster

    2 years ago 10/05/2021 9:45am EDT
    re: Nooby Runner

    Nooby Runner wrote:

    I'm looking to bring my 1.5 mile time <10:00 in about 6 weeks for my army test. I can run a mile in 6:43 and a 5K in 24:40 (endurance is my weak area). I reckon I could run around 10:45 right now - I ran 11:15 when I was in 7:15 mile/26:20 5K shape in July. Finished C25K at the end of last year and have averaged about 10 mpw over the last 3 months or so.

    What should I work on in these next 6 weeks - increase mileage of easy and longer runs, tempo, VO2max, fast intervals?

    If just run easy and increase my mileage to 20mpw over the next 6 weeks with 1 interval day @ goal pace per week will the short-term benefits be greater than doing 2 hard days @ goal pace and lower mileage?

    Yeah, it sounds like you are on the right track. I would try to do some “longer” runs too, which will help with endurance. Maybe something like;

    M: 4 miles easy

    W: 6 x 3 min at goal pace w/ 3 min rest (make sure to do a short warm-up of a mile)

    R: 4 miles easy

    S: 8 miles easy

    This is just an idea. Modify the intervals as needed (8 x 2 min, etc).

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