Mile and a Half in 12 min! WTF

[DieselAries]

I haven't done cardio in 2 years. Been going back to the gym for the last week and can do it in 13min 10 sec. Its a damn near full sprint! This police application this kinda sucks hahah!

[C_Monster]

We have to do this as part of our PT test for the Air Force. In my age bracket (I'm 22), to score full points you have to run it in 9:36. Although, depending on your waist measurement, you could probably pass with a 13:10. Is 12 min where you have to be to pass your test???

[Dial_tone]

dang! I'm shooting for 12 minute miles for my 1/2 marathon time, which is a long ass way off.

[DieselAries]

I have to get like 11 min and 58 sec in my age bracket (I'm 23). 5-9 180lbs 31 waist

[C_Monster]

Wow a 31" waist for ours would get you max points there (30). If you can do 55 sit-ups and 62 push-ups (60 second time limit each) then you get max points for those as well (10 each). The run is 50 points by itself, but if you have max in the other 3 areas you already have 50 points so all you need is 20 more to get "marginal" and 25 to get a "good" score. I'm thinking ya'll have a little bit of a steeper curve then we do. Not surprised since I am in the Chair Force.

[herDOC2005]

2 miles in the army... I am slow as hell and I run a high 14...

before knee surgery was running 12:20

got friends though that run it in low and sub 10!

you gotta run to improve your run...enjoy

Peace

[DieselAries]

I am running to improve then run. I seem to be improving daily a week ago I could run the whole mile and a half without stopping. Yesterday the 13:10. Im going to do it this morning after work and hopefully get at least 13 flat.

[herDOC2005]

create a plan, with sprints/and distance worked in! both are vital to build your run up and create the foundation to maintain it!

Not to mention, other cardio exercises are good too, on "non" run days to build endurance without breaking down knees with the impact all the time

Peace

[Poundstone]

I had to do it in 11:40 when I became a cop. My best time was 10:40 at a Bodyweight of 280. Best advice is to run it 2-3 times a week. Anymore and you risk developing shin splins. My time got better everytime I ran. I was in the 13 min range when I first ran it but after about 5 times practicing the run I got it to the sub 11 minute range. I averaged 11:20 once I reached my goal. I found if I tried to jog my time got worse. I'm no runner and had no plans on running after I completed the academy so I only practiced the mile and a half. We did Jog every other morining and I found that to be detrimental to my time.

[Citruscide]

Damn - stick with it - you should be able to knock that out in no time.

LOL - when I was in track @ IU, my fastest mile time was around 5:25 or so, and I wasn't even a distance runner. :) In recent times, I think my fastest mile time in recent times is around 6:50-7 minutes - but that feels a whole lot harder than when I did it at age 18-22!! :) (31 now)

Edit - my weight was 165-170lbs in track.. .btw.... :)

C-ditty

[C_Monster]

2 miles in the army... I am slow as hell and I run a high 14...

before knee surgery was running 12:20

got friends though that run it in low and sub 10!

you gotta run to improve your run...enjoy

Peace

Yeah dude we have some fast ones too. A dude in my squadron has ran our mile and a half in 7:28 and is shooting for 6:59. The guy is about 6'4" and weighs like 185 with a body that is mostly legs so he is built for running. 4 of my strides equals 1 of his LOL.

[evilive138]

Yeah dude we have some fast ones too. A dude in my squadron has ran our mile and a half in 7:28 and is shooting for 6:59. The guy is about 6'4" and weighs like 185 with a body that is mostly legs so he is built for running. 4 of my strides equals 1 of his LOL.

Wow. Isnt that close to some kind of record?..heh

[C_Monster]

Wow. Isnt that close to some kind of record?..heh

Not sure. I know he runs a mile in like 4:40. I asked him what kind of pace he tries to set for the 1-1/2 miles and he said he runs the first 4 laps at a fast jog (400m track) and then the last 2 laps are basically a dead sprint. The guy is kinda freakish......we went to Florida TDY during Spring Break. Partied until like 5 am and he gets up the next day at 9 am and runs 7 miles. I could barely walk to my shower at 1 in the afternoon. He doesn't drink but still to go out for like 7+ hours and then get up after only sleeping for 4 hours to go for a run like that is stupid ridiculous in my book. He blows everyone else completely away on this base. I think the next best time is a full minute or so slower then his current best of 7:28. His commander told him he would give him $100 if he could get inside of 7 minutes. So he is currently shooting for 6:59....we'll see if he makes it there. That is a shitload of time to cut off when you are already running it as fast as he is.

[ericimmerman]

yeah like herdoc said doing non-running cardio is key... even just like 20 minutes on the bike within your cardio training zone a couple times a week will help improve your cardio capacity... when i was training for the mile and a half id work on cardio capacity on the bike along with running and as the test came closer i weaned the bike and stuck to just running... it is important to do sprints and distance runs... both 1.5 mile runs to see where u stand and progressively longer runs that make the 1.5 seem easy are beneficial

[like2scrap]

the world record is 3:43.13 ......

[8.8]

the world record is 3:43.13 ......

thats the mile record not mile and a half

[C_Monster]

thats the mile record not mile and a half

I think like2scrap was just putting a perspective on what the 1-mile record is to relate to the dude since I was saying he ran his 1-1/2 miles in 7:28 and that he normally runs 1 mile in around 4:40. So that means he is no where close to a record lol.....although still stupid fast imo.

[zeeman66]

just a rule of thumb once you get hired and working in law enforcement.....if ou have to give a 1.5mile footchase,hes gonna get away....call for K9 :)