Need help with endurance. Is my goal achievable?
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Posted Jan 23, 2020, 4:43 PM UTC
09
Basically, just run more, run regular and you'll get better. Cough is probably normal but see a doc if you're worried.
How long do you have before your Navy tests? I think people on here will need to know what schedule you have, and other details, like age, weight, general fitness, how often are you running at the moment etc?
2
I likely have about 2 months maximum to get as fit as possible.
Age: 21
Weight: 57.2kg as of 5 days ago but currently on calorie deficit
Height: 168cm
General fitness: Ok, lean build, I have always weight trained upper body but only for 30 minutes 2-3 times a week. Lower body maybe once a week and in the same session as upper body.
I specifically need to do the test for 2.4km (1.5 miles) in under 12:10 or something like that. Fastest mile I can probably do is 7 minutes but endurance is a limiter.
If I had no endurance issues I could do 10:30 easy but those 3 and a half minutes for me right now are like a mountain.
Started running 45 days ago as seen in post.
Running every other day although sometimes if I'm working all day I don't run. I cut work down to just over two 8-hour shifts a week though in prep for this, so not a huge factor.
1
Work on running slower but increasing the mileage and try to be as consistent as possible running 5-6 days a week to build a solid base then you can start working on your speed. Don’t forget to stretch before and after you run to prevent injuries.
2
Thank you. What sort of speed do you personally think is ideal? Also what do you think of the treadmill vs actually going outside?
1
I am currently in high school right now and our speed workouts are typically repeats on the track, but you can always do pick ups ( run slow for 1 minute and then pick up your pace where you’re running hard for 1 minute ). I always avoid running on treadmills.
1
The way to do this is to run more miles at a slower pace and test yourself once a week or so. So try to do 3-5 mile runs a few times per week at easy pace and do the 1.5 mile test occasionally.
Thank you for the advice. What speed would you normally go for with your longer distance runs in my position? More of a slow jog?
Around 10:00/mile.
Thanks again.