|
2005/09/10, 08:56 PM
okay for the past 3-4 months or so ive been running 1 1/2 miles, up till last month I upped it to 2-4 miles everyday giving the weekend to rest, I run a 1 1/2 mile for 13:29 seconds, I was wondering what would be the best way to improve, I have one week left till i go off to bootcamp and 13:29 is just 1 second passing the test we have to take. Last time i did the test i was at 13:20 and before that one 14:30 so ive improved alot but I want to make sure that come next week i cna do the run again in 13:20. Is it best to keep running the whole week, just 1 mile - 1 1/2 trying not to over work my legs. And run the day before my test
or should i give it rest before i do the test, how many days?
|
|
|
|
2005/09/11, 08:21 PM
anyone?
|
|
2005/09/11, 08:44 PM
switch it up.....do some sprint work...it's counter intuitive...but you'll gain a lot of endurance doing this...one of our HS sprinters was also one of the top mile/2mile runners....obviously to become great at long distances you have to run those distances...but for a change...I think this will do you a lot of good...
once a week do 10-12 sets of 100 meters ...resting 5 minutes in between
or 8 sets of 200 meters with 5 minutes rest in between....you're doing either all out on each set...ie...sprinting all out those 100 or 200 meters...
then twice a week...run the distance you're training for....break it up into pieces...get a good rhythm going...focus on good form....proper posture....proper breathing...etc...try to speed up midway...then when you get tired slow down...then when you recover a bit try to speed up a bit once more...do that throughout the run....then when you get close to the end...try to sprint or as close to it...last 100-200 meters...
hope this helps
gl
|
|
2005/09/11, 08:53 PM
He says he only has 1 week untill he leaves for boot camp so i dont think the sprints are a good idea. I never trained with the long distance people but i know they did a lot of 800m runs and stuff. About 4x800 and a few 400's (fast) during practices. I dont think you should run the day before the test but if you do run very light and stretch very good.
|
|
2005/09/11, 11:19 PM
do you guys think this whole week i should run 1 1/2 everydya except the day before the test or should i run more than that, like 2-3 miles which one wouyld be more effective in helping me more on my test?
|
|
2005/09/14, 07:59 AM
I am in the Army and I can assure you that my 2 mile times are far better after I've had a day off from running before I test. Run hard until 24-36 hours prior to your APFT but then take 24-36 hrs off with no drastic amout of physical activity during that time. Your legs will be well rested and this will drastically improve your time, however, do not take more than 36 hours off or you will have lost ground.
|
