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Well, here is the short story. In the last 2 years I have lost 135 pounds. I am currently at about 198. I am training to become a Police Officer. For those who don’t know, the test for any given community is about every 2 years… As I am now 32 and the age limit of 34/35 for many departments is quickly approaching every test counts.
My first test is in 7 days. I need to run 1.5 miles in 14.31min. I have been running about 2 miles a day 5 times a week since the beginning of the year.
Currently I run/walk
.5 mile in 4:30
1 mile in 9:45 (started at 18:30)
1.5 mile in 15:30 (started at 26min)
I have made great progress until this past month where I have gone back and forth quite a bit with no gains. I normally time my first 1.5 and then do walk sprints for the last .5 and that has worked well until now. I need to shave 1 min off and really 1.5 min for safety in passing the test.
I decided today to try doing a mile in the morning and then go to my local hill and sprint up and walk down for 30 min, then tonight I plan on running my normal 2 miles.
I have no idea if this will work but I am hopeful, I have the drive but I’m not sure my body can keep up just yet. My legs get tired after the .5 and combined with my breathing getting a bit too hard I need a break. I do recover quickly (10-15 sec). I can run .5 mile nonstop and need about 4 stops on the next half and 6 on the final half. My hope is that I can just run nonstop 1.5 by the end of the 7 days. I do not think I’m in too much danger of injury due to the low distance. In reality I’m just not sure what to do?
I’m proud of my accomplishments but unfortunately that only gets me a pat on the back and no job. This is a big department and will be hiring so I really need this, any advice will be greatly appreciated! Thanks in advance!
Hi Johnny, Welcome to Active!!
Your running 1/2 mile at 4:30 pace? Thats very good. I hope your not starting your long runs at that pace. I bet your starting off too fast. I suggest slowing down in the beginning of the long runs.
7 days isnt really enough time to train for endurance runs though. But for the test start off slow then build up speed so you can maintain a good pace for the 1.5. Save that 4:30 speed for the final 1/4 mile. Shouldnt be too hard to do 14:30 since your hitting 15:30 in training just dont burn out early.
“Try different things, until you find a routine that works for your physique, metabolism, time constraints, etc. Then train smart, with consistency and intensity, and you will be successful.” Iron Charles http://bodyspace.bodybuilding.com/IronCharles/
Rest. The excitement of the test will probably do wonders for you. Good luck. Let us know how it goes. Make sure to hydrate!
"Spectacular achievements are always preceded by unspectacular preparation" ~Roger Staubach
Started C25K - April 18, 2011
Graduated C25K - June 17, 2011
Started Hal Higdon's Half Marathon Program - June 19, 2011
First 5K - July 2, 2011 Time: 34:21
2nd 5K - August 13, 2011 Time: 33:18