Ok I want to be able to run 5 miles

[solidj55]

Here is the deal, I have been running trying to get into shape for the police test and police academy. I have been training to get my 1.5 mile run time down. But now I want more. I want to be able to run 5 miles, I can run 2 right now but its tough because I have been running the 1.5 mile mostly. I need some help. I would like to run 4 days per week. I will be lifting two days per week only and two days per week I will be doing max pushups/situps in a 1-2 minute time frame. In my running I want at least one day that I run intervals, like sprint/jog type deal. I think this is very effective in the long run as far as endurance goes as well as helping you push harder at the end of a run. I need some help from you runners.

 

[tsarleon]

My sister is training for the police academy as we speak. I hate running personally, to each their own. For what I have learned to gain distance you have to do just that, run distances. If you are training right now for the police test then work on youtr 1.5 mile time and the requirements for the test, do what you have to do to complete the test so you can start the interviewing, background and poly ASAP. It will take awhile for the department to process all of your information, in which you can progress to 5 miles easily. Situps/pushups/pullups/running. Try to get in the best physical shape you can, it will be a lot less stressful when the instructors pick on the weak ones rather than you. Just a little thought on the subject, hopefully some distance runners will be able to shed some light on how to increase distance the best way. Good luck. Where are you testing?

-L

 

[Spiral Traveller]

http://www.halhigdon.com/

Hal knows his stuff. Believe it.

 

[MidwestJ]

good topic

I'm in the same boat only I'll be tested on 2 miles here soon. Running isn't nearly as fun as hittin the heavy weights but I gotta do it. I've just been runnin down at the neighborhood track getting ready for this PT test

 

[solidj55]

I am testing in Virginia. Thanks for the info.

 

[solidj55]

By the way this is what I am thinking of doing.

Monday
AM(5:30am)-Run
AM(9:00am)-Lift(complete upper body workout, one exercise for every bodypart, 3 sets per exercise)
PM(7:00pm)- 1 to 2 minutes of pushups, 1 to 2 minutes of situps

Tuesday
AM(5:30am)-Run

Wednesday
OFF

Thursday
AM-(5:30am)-Run
PM-(7:30pm)-1 to 2 minutes of pushups, 1 to 2 minutes of situps

Friday
AM(5:30am)-Run
AM(9:00am)-Lift(Lower Body workout)

Not sure on the running distances yet but thats the general layout. I would say my running will be any where from 1.5 miles to 3 miles.

 

[solidj55]

Thanks Kingjohn, actually run/jog intervals have gotten me to where I am. I can probably run 2 to 2.5 miles right now comfortably but not in a real good time. I am hopeing to be able to run 3 miles in the next two weeks and to be able to run the 1.5 mile run in 10 minutes or less in the next two weeks.

 

[Lord_Suston]

easy way i learned how to run distance and I hat distance, is run a certain distance you can do, let's say 2 miles before you are done in and head for the showers, walk one lap and then run one more, the break will help you recover some wind and get your body use to the distance. next time walk half a lap and then run the extra lap, after that you won't need that .5 lap to recooperate.... Got me up to five miles in one month, then again I hated running for boxing

 

[solidj55]

Good idea Lord Sust, I may give that a try. I had also thought about adding like 100meters of running extra each time that I go run to get my distance down. You think that would work???

 

[Lord_Suston]

it could work just as good, but most of the time it isn't really the cardiovascular part that limits us, it is usually our legs and our mind. So by adding laps you add distance your legs carry you, and keep you mind thinking it easy... try both methods and see what works best, it might be a combo of both....