Trying To Improve My 1.5mile/2.4km Run Before Joining Air Force -- Suggestions??

[Jimmy Two-Times™]

***Note I am a beginner training to get myself back into peak physical condition before joining the Air Force.

I need to be able to run 1.5 miles/2.4km in sub 11 minutes (*preferably sub 10 minutes) on the treadmill.

I am giving myself 5 months [August-ish] to get back into shape before I apply for the Air Force. From that point when I will actually put in my application and this will be another 2-4 months [where I will maintain performance levels].

Here is my weekly routine until I can maintain the runtime or near about as desired. This will be attempted every week for the next 5-6 months:

Monday:
3 mile steady-state run (adding an extra 8-10 minutes each week) on treadmill.

Tuesday:
Intervals on treadmill (0.5% incline) for 20-30 seconds at maximum pace building up to 18 kph, rest for 30 seconds and then repeat this until I have completed 10 minutes in total. As my progression increases I will decrease the rest periods each week by how I feel naturally until I can do this non stop.

Wednesday:
Hill sprints (sprint to the top jog back down, repeat 6-8x)

Thursday:
Simple steady-state light cardio using both the elliptical and cycling machines for 20-30 minutes each or any cardio based sport for 20-30 minutes each like real football/soccer, tennis, martial arts or boxing.

Friday: (Same as Tuesday)
Intervals on treadmill (0.5% incline) for 20-30 seconds at maximum pace building up to 18 kph, rest for 30 seconds and then repeat this until I have completed 10 minutes in total. As my progression increases I will decrease the rest periods each week by how I feel naturally until I can do this non stop.

Saturday: (Same as Monday)
3 mile steady-state run (adding an extra 8-10 minutes each week) on treadmill.

Sunday:
Rest

​

Practice 1.5mile Test:
Every 5-6 weeks I will attempt a flat out 1.5 mile/2.4km run on the treadmill at the set 8.2mph/13.2 kph to track my progress to meet my desired record time.

Weighted Workouts:
My press-ups, sit-ups, dips and pull-ups are all fine (I will be increasing my max by an extra 1-2 reps every 2-3 days between rest). Also, my 4 days of push/pull routine is fine too.





So brehs, what pointers do you suggest about this routine?

 

[lespaulultra3]

Is there air Force test on the treadmill? I'm asking because running outside is totally different than the treadmill.

 

[Jimmy Two-Times™]

Is there air Force test on the treadmill? I'm asking because running outside is totally different than the treadmill.

It's on the treadmill

 

[DonKnock]

Run outside, not just on the treadmill. You build better running mechanics and strength in your feet by running on uneven surfaces. It’s also easier on your knees to run on grass or dirt.

You might want to start out the first few weeks by doing a tempo run for one of the workouts instead of 2 interval sessions.

Your “race” pace is something like 7:30/ mile so you would want to work your way up to doing 4 miles at an average of 30-45 seconds per mile slower than “race” pace, so 8:00-8:15/mile.

When you do a tempo run your goal should be to start out at a moderate pace and then progressively speed up the pace so that way when you finish the average works out around what the goal is.

Obviously your first couple of tempos aren’t going to be near this pace, so it’s best to do the first couple to get a baseline and get used to speeding up throughout the run.

Start with a 2 mile tempo and then go up to 3, then 4 as you get comfortable with the process.

 

[360dagod]

Proper Form will shave off seconds off ya time..
And def run outside...

Get the Nike running app...

 

[Jimmy Two-Times™]

Run outside, not just on the treadmill. You build better running mechanics and strength in your feet by running on uneven surfaces. It’s also easier on your knees to run on grass or dirt.

You might want to start out the first few weeks by doing a tempo run for one of the workouts instead of 2 interval sessions.

Your “race” pace is something like 7:30/ mile so you would want to work your way up to doing 4 miles at an average of 30-45 seconds per mile slower than “race” pace, so 8:00-8:15/mile.

When you do a tempo run your goal should be to start out at a moderate pace and then progressively speed up the pace so that way when you finish the average works out around what the goal is.

Obviously your first couple of tempos aren’t going to be near this pace, so it’s best to do the first couple to get a baseline and get used to speeding up throughout the run.

Start with a 2 mile tempo and then go up to 3, then 4 as you get comfortable with the process.

Proper Form will shave off seconds off ya time..
And def run outside...

Get the Nike running app...

Okay, so I've revised my workout plan by the feedback many of you have given me, so please tell me what you think of my new weekly routine below.

Note: Because my goal is to get my fitness for joining the Air Force I will be focusing on doing the cardio first in the mornings after I've eaten breakfast (10am-12am) then doing my heavy weights and core-work no earlier than 2 hours after my cardio session or preferably much later in the evening like between 7-10pm so that I've given myself enough time to regain my stamina back.


Monday:
*Official 1.5 mile race every 4-5 weeks (Goal = Sub 10 minutes).
-Or-
Intervals (1.5 mile)
(0.5% incline on treadmill) for 20-30 seconds at race pace building up to 18 kph, rest for 60-90 seconds and then repeat this until I have completed 20-30 minutes in total. As my progression increases I will decrease the rest periods each week by how I feel naturally until I can do this nonstop then increase the time by 5-20 seconds each week.

If on the track do 6 x 400m (2400m/1.5 miles) [the repeats] with 400m recovery jogs [the intervals].
-Or-
Hill repeats
(5%+ incline if on treadmill) sprint to the top then jog back down, repeat 6-10x.

*Weight Lifting Routine: Back + Biceps

-------------------

Tuesday:
Steady-state endurance run (3-4 mile) (30%-50% max pace)
Add an extra 0.5 mile every other week until I can easily run 4-5 miles) on the treadmill and track.

*Weight Lifting Routine: Chest + Triceps

-------------------

Wednesday:
Rest

-------------------

Thursday:
2-3 mile Tempo Run
Building up to 4 x 5 minutes at tempo pace, with a 90-second easy jog recovery until I can do a full 20 minutes (at 50%-70% max pace).
+
Easy/Low impact recovery training
For 40-60 minutes using the elliptical cross-trainer, cycling machines, rowing, swimming, DDP Yoga, Insanity, P90X, football, tennis, wrestling, martial arts or boxing.

*Weight Lifting Routine: Legs

-------------------

Friday: (Same as Tuesday)
Steady-state endurance run (3-4 mile) (30%-50% max pace)

*Weight Lifting Routine: Shoulders

-------------------

Saturday:
Rest

-------------------

Sunday:
Rest









Suggestions?

 

[DonKnock]

Looks like a good schedule. As you get close to top shape, you may feel good enough to add a low impact, low intensity “active recovery day” on Sat/Sun. Something like stretching drills in the pool or going on a walk or an easy bike ride. For 15-30 minutes tops. This will just help flush lactic acid from your legs and prevent your body from getting tight.

Other than that, looks good.

 

[Jimmy Two-Times™]

Looks like a good schedule. As you get close to top shape, you may feel good enough to add a low impact, low intensity “active recovery day” on Sat/Sun. Something like stretching drills in the pool or going on a walk or an easy bike ride. For 15-30 minutes tops. This will just help flush lactic acid from your legs and prevent your body from getting tight.

Other than that, looks good.

I do core work on Wednesday and Saturday with no intense cardio with just one 5 minute warm-up and cool-down at the beginning and end of my session which usually takes around 30-60 minutes depending on how I feel, which looks like this:

Cardio:
5mins easy/medium warm-up

+

Core Strength Workout:
(I don't always do it in this order as I usually focus on one exercise that I could improve or just maintain my current fitness levels)

Leg Raises (20x3)
V-sit Twist (20x3)
Hip-Thrust (20x3)
Plank (3-5 minutes)
Press-Ups (To failure)
Stomach Vacuums (10 each way) (when no one's looking or at home so I don't look like a weirdo in the gym lol)
Sit-Ups (To failure)
Pull Ups (To failure then finished with a Hang Bar to failure)
Dips (20x3)
Dragon Flag (20x3)

+

Easy pace steady state cardio for 10-15 minutes

+

Cardio:
2-3mins cool down



Sunday is a complete off-day though.

The reason why I could never stick to being on a health kick is that I never gave myself an incentive to do so and the Air Force is one that has finally made me see sense. I've never been this focused on this before I've always done this recreationally with no thought just stuff off the Internet with no real goals except to lose weight and "look" healthy as opposed to being fit for a particular purpose.

Thank you, breh.

 

[360dagod]

Make sure you do alot of stretching

And listen to your knees...If they start barking, you stop

 

[Jimmy Two-Times™]

Make sure you do alot of stretching

And listen to your knees...If they start barking, you stop

That's why I'm starting off completely as a beginner workout wise.

I really want the job by the end of the year or early next year.

 

[IsThatBrothaMouzone?]

Tips:

Shoes. Go to a good running shoe store where they can evaluate your movement...you might overpronate or underpronate. This can also be determined by how your shoes tend to wear out.

I like outdoors for long walks and shorter (less than 3 miles) runs. Longer runs work better on the treadmill...for me at least.

Pain can be a signal of poor running form...and you see it outdoors and indoors. Outdoor runners have highly inefficient movements at times (tight arms, too much hip action). Treadmill runners can sometimes "cheat" by taking excessively long strides when using a higher speed setting.

 

[Jimmy Two-Times™]

Tips:

Shoes. Go to a good running shoe store where they can evaluate your movement...you might overpronate or underpronate. This can also be determined by how your shoes tend to wear out.

I like outdoors for long walks and shorter (less than 3 miles) runs. Longer runs work better on the treadmill...for me at least.

Pain can be a signal of poor running form...and you see it outdoors and indoors. Outdoor runners have highly inefficient movements at times (tight arms, too much hip action). Treadmill runners can sometimes "cheat" by taking excessively long strides when using a higher speed setting.

Thank you.

I'm alternating out of the four days that I run two will be outside and the other two on the treadmill for variation.

 

[Darkslayer]

I Suggest You Don't Get Yourself Killed Fighting The White Mans War.

 

[Jimmy Two-Times™]

I Suggest You Don't Get Yourself Killed Fighting The White Mans War.

Thanks

 

[Bboystyle]

Thanks

Airforce is a good branch to choose breh. Good luck