Noob Runner Seeking Advice

Any help any advice or words of encouragement? Please guys.

I think it's a bad idea to try to race 1.5 miles without doing any runs of 5 miles. You don't have to race them, but I think it would be a good idea to get in some easy runs of 1.5 or 2 miles over the next few weeks.

GOML wrote:

without doing any runs of 5 miles.

EDIT: 1.5 miles

Why have you not tried running 1.5 mile? Do you not care about passing the test?Having you been reading too much Crossfit or Body Buiding cr@p that tells you that HIIT is the way to go and you don't have run long distance?Sorry, but the world doesn't need anymore stupid cops.

I'm sorry but these guys are right - if you really want to be sure of passing you need to get some runs in of at least 1.5 miles, I would say 2-2.5 miles to be on the safe side. If you are running around 7.47 miles then you wwon\'t be out longer than 20mins for the latter anyway!

If going round a track bores you, then there\'s no reason why you have to do that - you could go out and measure a loop online around a local park or along a trail that\'s the appropriate length and practise going at the required base. The track would be better for doing repeats at race pace. for example you could do 6x400m (6x1 lap) at race pace with half a lap very easy jog or walk in between. That should be a bit more interesting as it is slightly more reminiscent of high intensity training.

If you don\'t you could try listening to music for motivation, or better yet train with someone else of similar pace or slightly faster; it will keep you accountable.

At the end of the day you have to suck it up as clearly this running is a minimum requirement for you to do your job safely. Good luck.

So basically you're saying I can outrun the average cop. Good to know. :)

Lol relax buddy I am a college graduate thank you. Seeing as 1.5 miles isn't that significant a distance nor is the pace required 'fast' I was wondering if theoretically driving down my 3 lap time could have carry over to the 1.5 mile run. But realistically it is probably optimal to do some 1.5 runs I just dread them. But given the test is in two weeks would I be best off running 1.5 to emulate test conditions? Rather than say, running more than 1.5 miles and sacrificing pace.

Also given my current mile time of 7:47 do you think I can run 1.5 under 12 minutes? I understand a 8:00mm pace is required which I am under for 1 mile but I don't how strongly pace diminishes over increased distance (in this case an additional half-mile).

michael93 wrote:

Lol relax buddy I am a college graduate thank you. Seeing as 1.5 miles isn't that significant a distance nor is the pace required 'fast' I was wondering if theoretically driving down my 3 lap time could have carry over to the 1.5 mile run. But realistically it is probably optimal to do some 1.5 runs I just dread them. But given the test is in two weeks would I be best off running 1.5 to emulate test conditions? Rather than say, running more than 1.5 miles and sacrificing pace.

Here's a workout to try 3-4 times in the next two weeks. First, warm up as much as you need. Then do 4 x 100m in :30 (this is 12:00 1.5 pace), walking 100m between. Then do 2 x 200m in 60, walking 200m, working up to a jog to the start, between.

Then do 3 repeats; think of it as three heavy singles. Run at 8:00 pace (60 200, 2:00 400) to about 90% effort -- hard, but with some laps left in you. If you get to 3 laps, stop anyway. That's one repeat. Walk until you're ready to go again. After three, you are done.

Get it done on test day, and, after you pass, invite everyone to join you for a squat workout sometime.

Lol thank you -interesting. Are you saying 3 repeats of 200m immediately followed by a 400 aka 600m repeats? Also do you think a 7:47 mile will translate into a 12:00 (or slightly under) 1.5 mile?

michael93 wrote:

Lol thank you -interesting. Are you saying 3 repeats of 200m immediately followed by a 400 aka 600m repeats? Also do you think a 7:47 mile will translate into a 12:00 (or slightly under) 1.5 mile?

Unfortunately for you, I am suggesting that after the 4 x 100 and 2 x 200, you go 3 x as far as you can go at 8:00 pace, up to 3 laps/ 90% effort, whatever that means.

7:47 probably doesn't translate to 12:00, but certainly better than 12:28.

Motivation: you are trying to pass the police test. Remind yourself that is why you are running. If you don't like the track, run somewhere else.

If you like pain, run as hard as you can for ten to fifteen minutes two or three times before your test. Walk home.

Don't make this into something difficult.