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Exercises Movements, technique & proper execution

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Old 04-08-2004, 05:44 PM   #1
Jason Lauer
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Can anyone give me any help on how to drop my 1.5 mile time. I'm getting tested for a couple of police departments and need to drop it a little to be comfortable. I have about 2 months or more. I was planning on doing some mixes of 30-120 sec. intervals, as well as running the mile and a half. Any help appreciated. Jason

P.S. I'm already doing Crossfit
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Old 04-09-2004, 03:12 AM   #2
bill fox
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Thoses intervals are too short. At an elite level maybe some 300s would be in order.

You've said zero about where you are time wise or milage wise.

You should be doing 2 runs of about 2-3 miles at a pace about 75% of current best. One run of 4-5 miles. Then do 3-4x800 meters at a pace about equal to a minute better then current best. Thats 4 workouts a week.

Test a month out and adjust paces.

Drop the long run a week out. Do a fast run 5 days out, and an easy one 3 days before, then just rest.

You need to get adjusted to the mechanics of running at a pace faster then now. The mechanics of running 30 second sprints are too different to help. Your WODs will take care of that interval/strength work.

Assumming you're already running, taking a minute off in 2 months would be huge.
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Old 04-11-2004, 09:34 PM   #3
FRANCO BELCASSIO
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does all that overdistance work of 2-5 miles help build endurance? making the 1.5 mile run easier
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Old 04-12-2004, 03:49 AM   #4
John Frazer
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My best short-term speed improvement was from using Stew Smith's 3-mile track workout from his "Complete Guide to Navy SEAL Fitness" -- which might be a good one for you since the Navy's test is also 1.5 miles.

1 mile jog

1/4 mile sprint
1/4 mile jog
(repeat)

1/8 mile sprint
1/8 mile jog
(repeat 4 times)

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Old 04-12-2004, 09:59 AM   #5
Larry Lindenman
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I like Bill's recommendation but you need to adjust the WOD's down (depending on your situation) to prevent overtraining. I've seen Coach post the recommendation of completing the WOD's as posted but adding a tempo run, at 1.5 miles, every other rest day.
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Old 04-13-2004, 07:18 PM   #6
Jason Lauer
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Thanks everyone. I'll let you all know how it goes.
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Old 04-15-2004, 08:34 PM   #7
FRANCO BELCASSIO
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whats are u doing the 1.5 mile now in and what is the depts standards
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Old 04-17-2004, 03:08 AM   #8
Paul Kayley
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Jason, I did this test for my entry into the Police over 10 years ago.... I did the 1.5 miles in 7:13...it was cross-country too. I trained by doing a timed 1.5 miles on the track (6 laps).... I then ran 8 x 400m aiming to beat my 1.5 mile lap time by 5+ secs each time, with 45 secs rest. When this got easier I reduced the rest by 10 secs. I did this twice each week, with another 3 mile run at a sustained pace.
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Old 04-17-2004, 08:31 AM   #9
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Paul: 7:13! Green with jealousy here...

John F:
I completed Stew Smith's 3-mile Navy SEALs Prep Workout yesterday after work. It sucked! But in a good kind of way... Thanks for the tip.
I am stuck at that 09:00 mark for my 1.5 mile run. Working hard to get below 08:45.

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Old 04-17-2004, 09:06 PM   #10
Jason Lauer
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Unfortunately my run time for the 1.5 miles is around 13 I know I used to be able to do it around 10 minutes. Shame on me. I'm right around the department entry standards.

Bill, It seems you don't really buy in to interval work. Have you read Stephen Seiler's work? Interval work is a foundation of Crossfit as well. I don't think I believe I was doing the best program I could without them.

Paul, Sounds like a great program. I think I'll give it a try. I might jack the rest up to 1 minute to start. I was planning on doing something close to this. I just have to be careful about overtraining with the wod, grappling, and striking.
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