400m repeats and 1.5 mile run fitness tests

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I think you should consistently run 1'38"/1'40" for 12 laps, with 1'rest, to be sure. Although you are not far from the desired fitness and you could probably pass the test even now

What is your weekly miles at rn?

Just consistently get 30 min easy jogs in every day and hit the 400s once a week if u really want, or throw in some 100m strides after some easy days. How long do you have until the test?

You can also do more 400's at a slower pace, the rest is good, I like to just walk across the field and start the next repeat on the other side of the track. You can do 200's and 300's this way too, just do lots of them. For endurance 800's work great and they don't always have to be at goal pace, same rest, walk across the field. You should also be able to easily do a 3 mile run at a pretty good pace.

Black Caviar wrote:

What is your weekly miles at rn?

Just consistently get 30 min easy jogs in every day and hit the 400s once a week if u really want, or throw in some 100m strides after some easy days. How long do you have until the test?

I dont do weekly miles I just do this 400 workout 3 times a week (sometimes I add 100m sprints after) and use my bike to get around and such for extra conditioning.

Tested next week? So, how many days do you have before the test? You should cut back your volume at least a week before the test by 50-75%. You want to have fresh legs before the test.

At this point, the hay is in the barn. You're not "training through" this 1.5 mile race to get better by fall, so you need to focus on hitting your race pace in this week's workouts. For that, you need fresh legs.

I'd suggest that you run only 3-4x 400m a couple of times before the test and focus on getting the feel for that pace. A very common rookie mistake is to go out too fast. To avoid that, you need to focus on dialing in your race pace.

You also need to be properly warmed up. If you don't warm up at all, you will not do your best.

Don't do a hard workout in the last couple of days before the test.

Anonym0us wrote:

I dont do weekly miles I just do this 400 workout 3 times a week (sometimes I add 100m sprints after) and use my bike to get around and such for extra conditioning.

This a good training workout but too little too late. Also, lose the bike. It won't really help at all for this type of event.

I have 8 days before the test. I can either choose the 1.5 mile or the beep test on the day. I’ve never done a beep test before but a few of the guys say it is much easier than the 1.5mile run. Is this true? I’ve never done a fitness test before apart from the mile in high school which probably could have ran a fair pace the whole way but I used to p*ss about in instead to be honest so I never really had a real grasp on my fitness level.

I don't know what the Army beep test is so I can't advise you on which one is easier. I have done one type of beep test in a fitness competition. I messed up because I didn't understand the test and the instructions were confusing.