Cardio training for 1.5 miles in 10mins

[asvt]

I'm joining the army (UK) and need to be able to run 1.5 miles in 10 mins or I don't get in. I tried it the other day and did it in 10min 30secs, what type of cardio training should I do to be able to shorten that 10min 30secs?

[KeyMastur]

just keep running....

[BullDogg20]

Thats actually a pretty fast pace to run a mile and a half for joe civy joining the army. What are the Other Fitness standards you must achieve in order to join. I know the standards are way more lax here then that!

[asvt]

Am I supposed to do long runs for like 30-45 mins or should I keep them short and fast like 20 mins at a fast pace. How many times a week should I run? The other fitness requirements are:

http://www.britmilfit.com/Fitness_Assessments.aspx

[pedro01]

just keep running....

Agreed - you only have to slice 30 seconds off that time.

Just run it 4 or 5 times a week - you'll soon be running 6 minute miles.

How often are you running now ?

[asvt]

I only just started and was thinking of running 3 times a week one of the those sessions will be a ruksack full of rocks running across sand dunes. Hopefully that will really help me get ahead in the training I am also doing weight 3 times a week focusing on upper body strength.

[BullDogg20]

if your just getting in, i dont think a ruck sack full of rocks running across sand dunes, is very smart, your asking for a serious injury, work your way up....

[skank]

I only just started and was thinking of running 3 times a week one of the those sessions will be a ruksack full of rocks running across sand dunes. Hopefully that will really help me get ahead in the training I am also doing weight 3 times a week focusing on upper body strength.

If you just started running then you will improve fast as you continue to run. But don't over do it with the rocks and sand dunes, that is a injury in the making. You could probably run 3 to 4 times a week. Maybe once a week do a fast timed effort and on the other days run at 70-75% of max. Good Luck!

[asvt]

Thanks

[rockinred]

run both distance and speed runs.....I would run light poles for a few miles... sprint one and then jog the next one, sprint one jog the next one.... also if you get use to running 3-4 miles then 1.5 will be a cake walk....

[asvt]

What do you mean by light poles?

[Renesis]

ASVT Your best bet would be to run 2 miles a day or so. Make the first mile a nice good pace look for a 7 minute mile, make the second mile faster look around 5-6 minutes. Basically for 10 minutes 1.5 miles your looking at running a 6 minute mile. Run everyday if you can, cardio is something you can do everyday. If you want to add a little more to it you can do 10-30 sprints and make your jog the resting time. Basically you run the 2miles and every now and then sprint for 10-30 seconds and continue with your jog. This is something we do in soccer to get our endurance up faster.

[rockinred]

What do you mean by light poles?

i don't know how it is in the UK... we have light poles that illuminate the streets every 50-75 feet... so you start and sprint one then jog the next and continue doing this...they are evenly spaced so it keeps you pushing.. Renesis is right.. the only difference in poles is that sometimes you start sprinting and want to stop and if you are not shooting for a goal then you stop... with the poles, you push yourself to the end of the pole.. it is a killer... if you do this and jog everyday 3-4 miles... you will be able to handle any running task the military in UK throws at you... including getting ready for the SAS... lol. good luck!

[superman86]

keep at it and of course you will improve. Try running up and down some stairs and your heart rate will increase faster than running. All though that is really fast running your doing. I say the stairs because it gives your body a different adjustment. The stairs will give you the advantage of training yourself to last a little longer. So you are not so out of breath when trying to accomplish your goal.

[asvt]

I have decided to join the paras and found out I need to get my running time down to 9mins 30secs so I would really want to get down to 9mins.

[max2extreme]

Don't worry. Thats 6 min/mile pace for 1.5 miles. You're already pretty good with no training. When I was enlisted, we had a "commander's cup" every quarter where all the services, and each army company, had a team that had to run in formation, 3 miles, while one person carried their service flag. My workouts consisted of a long run on the weekend, like 10 miles, whatever pace was comfortable that you could finish, which about a mile was on the beach (sand) and the last mile was practically straight up! (Franklin street in Monterey Cali if any you been there, ouch!). During the week, we had one day where we did stairs. Not sure how many stairs, but to do 20 up/downs was pretty hard and took about 45 mins non-stop. During the week we also had 2 days which we ran 3 miles at a quicker pace. That seriously improved my time. Everyone who has posted a workout here is gonna be right for you IMO. You're gonna improve no matter what you do (as long as you do something). If you were to add something to any of our workouts, I seriously think stairs. They kicked our butts! They burned. And might not have helped our cardio as much as other stuff, but they really helped prolong the lactic acid feeling and let us keep running when it came, imo.

good luck.
max

[xlxBigSexyxlx]

Do sprints, and 4 mile track workouts.

4 mile track workout is somethuing like fast jog a mile, then sprint 1/4 mile, jog 1/4, sprint 1/4, jog 1/4, then sprint 1/8, jog 1/8...till it makes a mile, then 1/16's for a mile...

When it comes to running, I find it to be alot of mind over matter. Just push yourself balls to the wall. Ive thrown up while running, but never lost pace. 1.5 mile in 10 should be nothing.

If you wanna be superb in everything, I highly recommend Stew Smiths Complete Guide to Navy SEAL fitness just amazon.com it, its cheap.

[wascaptain5214]

ruck sack.....thats a word i aint heard in awhile. i was in my late 30s when i got activated for the 1st gulf war. and i was the heavest i ever got, in the 270s. i was power lifting with hardly any cardio. the standard was 3 miles in a little less then 30 mins for my age if i remember right. we started running every morning in company formation. and i was droping out of the runs. long story short......in 3 months, i got in running shape, it just takes time and miles. you will get there.