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Old 09-01-07, 10:30 AM   #1
hills
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to all the runners.

i have avoided running for the past 16 years and have just started about a month ago as i am joining the royal engineers. i have made great progress from barely being able to run half a mile to running 1.5 mile in 11 minutes. the reason for writing this is i have hit a dead spot for my 1.5 mile which is 11 minutes. id really like to shave a minute off this time for when i go to selection. does anyone have any tips to shaving the minute or so off? also if anyone has just started running or been doing it a while how have you progressed?
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Old 09-01-07, 10:57 AM   #2
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I find that running improved running. There wasn't much else I did but mine has always improved. One thing you need to do is run further than you will have to for the test you are taking. If you practice running two or three miles then the added distance will help you get in better shape and make the first 1.5 easier. Also, it's been proven that if you push yourself in the beginning of the run (on training runs) and tire yourself out then you will improved your fitness better than waiting to push yourself at the end. You still have to finish the run. And it will hurt, but it will help. (I'm no expert runner, I run 3 miles in about 19:30)
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Old 09-01-07, 11:18 AM   #3
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If you just want to get faster (i.e. shave time from your 2.5k)
1. Do hill repeats (run up, walk down, again)
2. Do speed work (sprint intervals)
If you want to be able to run farther, you need to run farther with adequate periods of rest in between.

I'd opt for the slow start, quick finish if you're trying to improve. Your body is adequately warmed up and ready to do more if you keep the pace sane for the first half of the workout.

I'm running for cyclox season now. Trying to hold myself to a quick 5k so I don't have to recoup too much and can still ride a lot. good luck
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Old 09-01-07, 12:02 PM   #4
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thanks guys. im guna start on some 3 mile twice a week and try some hill and sprint work. i think this could improve it.
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Old 09-01-07, 12:43 PM   #5
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I yahoo searched for rocket shoes and got a pic of a woman blowing a dog. All humor has been lost and I refuse to continue looking for a funny picture. I'm going to throw up now....
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Old 09-01-07, 12:51 PM   #6
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I yahoo searched for rocket shoes and got a pic of a woman blowing a dog. All humor has been lost and I refuse to continue looking for a funny picture. I'm going to throw up now....
lol
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Old 09-01-07, 12:52 PM   #7
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google has a safe search feature you can turn on. did you have a space inbetween rocket and shoes? no particular reason for asking.............
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Old 09-01-07, 12:53 PM   #8
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You need to do speed work and teach your body to endure suffering. When I was running competitively the most effective workout to train for 5k races was to do repeat tandem 2x800's. Of course, this requires a partner. However, you can do it without one and still get a significant benefit. You may want to start at a smaller distance, perhaps 200m or 400m, whatever you're comfortable with. The point is, you want to be running as fast and efficiently as you can (if you're not familiar with proper running form/breathing, google it). For the solo repeats run the decided distance fast, then walk the same distance, then run the distance again as fast as possible. If this proves too difficult at first, run the second interval at 1/2 the distance of the first until you're in shape enough for the full effect.

I also highly suggest running repeat 200's, adding each "lap" to your total distance and walking the remaining 200m (backwards!) as a rest. If you can get to the point of doing 2x8's, you'll be set for whatever.

This will help you shave time off your distance times far more than just running long distances. Running well is a delicate balance between absolute suffering and pure enjoyment.


All that sad, the workouts above are extremely stressful on the body and should definently not be done more than twice a week if you're a novice runner.
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Old 09-01-07, 01:05 PM   #9
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I have a rule, if I'm working on speed, it should hurt, or I'm not running fast enough. That't the way to go faster, make it hurt. At least that's how I do it.

Normally I like to go 8-10 miles jogging until a balls out run at the end. Sometimes I'll also just do a mile sprint, then later go on a jog.
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Old 09-01-07, 01:12 PM   #10
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What sort of running do royal engineers do? Long distances, short fast sprints, or skippy jogs?

This will help tailor all subsequent expert advice.
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Old 09-01-07, 01:31 PM   #11
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If you haven't already done so, go to a specialty running store and get fitted for a pair of shoes. Try as many as it takes to find a pair that feel perfect. Test them by running. If the store you're at won't let you take them outside to test them out, you're in the wrong place. If you can't find the perfect fit, don't compromise, look elsewhere. I can't stress enough how a well fitted pair of shoes will enhance your experience.
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Old 09-02-07, 06:21 AM   #12
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What sort of running do royal engineers do? Long distances, short fast sprints, or skippy jogs?

This will help tailor all subsequent expert advice.

well for selection you have to do 1.5 mile in the best time possible. then after that im not sure but il get taught everything i need to know if i get in
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Old 09-02-07, 06:54 AM   #13
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Excellent training advice here:

http://www.coolrunning.com/engine/2/2_3/105.shtml
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Old 09-02-07, 03:58 PM   #14
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Originally Posted by hills View Post
i have avoided running for the past 16 years and have just started about a month ago as i am joining the royal engineers. i have made great progress from barely being able to run half a mile to running 1.5 mile in 11 minutes. the reason for writing this is i have hit a dead spot for my 1.5 mile which is 11 minutes. id really like to shave a minute off this time for when i go to selection. does anyone have any tips to shaving the minute or so off? also if anyone has just started running or been doing it a while how have you progressed?
Imagine the hottest lady jogging in front of you, and imagine that you want to catch up with her so you can have a chat. See if that doesn't help.
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Old 09-02-07, 03:58 PM   #15
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I yahoo searched for rocket shoes and got a pic of a woman blowing a dog. All humor has been lost and I refuse to continue looking for a funny picture. I'm going to throw up now....
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Old 09-02-07, 10:36 PM   #16
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Run 10k's. The 10,000m event makes you a better runner at everything from the mile to the marathon. After you can run the 10k well do 400m track sprints.
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Old 09-02-07, 11:24 PM   #17
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I disagree. Sprinting/running fast should come before running far. The experience gained through running yourself into the ground with sprints is far more applicable to other types of running than the experience gained through just running far. 10k is far beyond his needs. He needs to learn how to run quickly, efficiently, and endure the pain that is associated with these things.
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Old 09-03-07, 11:27 AM   #18
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You hit a plateau because you can only improve so far without a training program. For 1.5 miles, I would suggest building up to 3 miles two or three times a week at a relatively slow pace. Since you now are doing a little slower than 7 minutes/mile, build up to do the three miles at 9 minutes/mile pace. You need the endurance base to handle the stress of speedwork. Then do intervals (200 to 300 meters) at a pace faster than your desired race pace. The pace needs to be fast but no so fast that you can't do 6 to 8 sets of sprint for 200 meters and then jog very slowly for 200 meters. Do intervals like this twice a week. Alternatively do hill repeats where you sprint up and jog back down.

Like someone already said, get a good pair of shoes. You will be doing a lot of pounding and good shoes help avoid injury.
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Old 09-03-07, 02:55 PM   #19
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You should only increase your running incrementally. If you go from 1.5 miles to 3 miles with nothing in between you run the risk of giving yourself shinsplints or other types of running related injuries.
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