Improve Your Mile and a Half PT Score
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- เผยแพร่เมื่อ 10 มิ.ย. 2015
- How to improve your time on a 1.5 mile run. We used the POST minimum requirements for example, but the workouts covered are the same whether you are taking your mile down from 12 minutes to 10 minutes or taking it from 6 minutes to 5.
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This worked for me........Trained from March 1 to May 30th. In March ran the 1.5 in 16:00. Tested again in May and ran a 13:26 1.5 mile! Thanks
Wtf I have to run it in 11 minutes and I only run 9 minute mile I have 20 days to train help
@@jessiem437 did you pass
Just completed my 1.5 mile run in 12 minutes and 5 seconds!
That’s good
Really good, I’m sure you probably have improved after 2 years now, but my goal is to get my 1.5 mile around 12 minutes like yours!
Bro i need that
Im at 1.5 in 14:18, how can i get drop a minute and forty in two and a half to three weeks?
@@danielryder5808 increase your speed run volume , 2-4 weeks realistically isn’t enough time but you can possibly do it, focus on having one or two days where you do 2 practice 1.5mile runs during your workout. The first 1.5 you are gonna do at a 70-80% effort so you get used to the 1.5mile effort, and the second 1.5 mile you push to around 80-92%. Gives your body a chance to get used to the actual 1.5mile run distance
it's the opposite for me, I'm wayyyy underweight, I could barely put that 1 mile under 10 minutes, just checked, my mile right now is 10:50, and I already felt like dying... after the 1.5 miles, I think I saw great granny beckoning for me in the light.
Ahhhhhaaaa lmao
Great video, thank you!!! :) You sound very knowledgeable and confident! I am going to use this to help one of out Air Force members improve her run!
Thanks for the video man, really appreciate it
This is solid advice delivered perfectly and simply without any BS jargon. As someone who is acquainted with fitness/nutrition community, I especially appreciate this.
Love the video bro. My POST exam is 17 mins 37 seconds. Preparing right now and your video helped.
Thanks! I'm going to try this!
already swore in ship out in august this is helping me a lot and I really appreciate it
best advice on youtube that i have seen! thank you :)
+365 withmsc Happy to help!
Great advice! I would add that you can implement incline treadmill sprints instead of trail running if it's winter
Great advice! The math is perfect 2:30+2:30=5:00, so it goes 2:30+2:30=5:00, which is 10:00. Add 2:30+2:30=5:00 which is the last half mile. Thus he is right, if you set a pace of two minutes and thirty seconds after 6 quarter miles you will be at 15:00 minutes.
I admit I get 91-96 on my pt test but this year I fell off but I only test every year. I’m
One of the muscle guys that sucks at running because well I’m fat I guess. I usually run 10:20-10:50 and I can be okay with that. Your video helped me because my run time is coming back to normal
awesome, thanks for the advise!
Great advice. I've grown up a serious procrastinator, which I feel has greatly inhibited my potential, and at this point the marines may be the only thing that can teach me the discipline I desperately need. Of course that means getting myself in shape just to join has been a discipline challenge of itself. That 3.0 mile run is intimidating right now. Been running at least 5ks on treadmills and I finally started running consistently enough last week to start making progress. Got my time down from an original 45:00 to about 37:30 by running 5 mph for 20 minutes before taking a break. Still a ways to go to meet that 27:00, but I'm getting there.
Did you make it? What happened?
Damn, this was pure calculus . messed my whole night up 😆
Good advice
I have to prepare for a PJFT for the Royal Marines when I pass my interview and medical exam. I need to run it in 10 minutes so I appreciate it :)
Just to warn mate because a lot of people don’t know, the changed it so you need do (20 push-ups, 30 sit-ups, 20 burpies, 1min plank) x3 then 5 wide armed pull ups without rest
@@fadez2417I can’t run a mile and a half in 10min but I can do all that 😭
@@simplyfitness892it’s harder than it sounds, it’s to a beep where you hold about 2 seconds on the exercises too
Nice.. It's helpful.. Thnx bro👍🏼
I want to be a navy seal. The bare minimum time is 10:30 I run somewhere around that. But I got to make 9 minutes for optimal time. Thank you!
Thank you sir 😊
I’m 13 and I’m weak at running, always one of the last in class due to poor and weak stamina. This week I trained 1.5miles Everyday for 5 days straight.
My first timing for 2.52km (more than 1.5 mile) was 15:59.
Today is my 4th or 5th time and I can run 2.3km(slightly lesser than 1.5mile) in 13:42. The 220m doesn’t make a lot of diff at most a minute and several seconds.
Yeah youre very weak at running but some peiple just arent born to be runners
@@fleet7121 stfu
@@aaronrajinthrakumar7390 okay
I'm wanting to get into the British paras and to be sure you are getting in you want to be running your mile and a half in under 8 mins. I've been trying for a month now and I'm still minutes off. you also need 18 pull ups, +80 push ups in in 2 mins and same deal with the sit ups, killer!
Wrong. Run 9:30 at PRAC and you will barely get in. Minimums=!recommended
That doesn't make sense.
Sorry dude but the run time for PRAC is 9 mins 30.. If you want a good score then do it in 9 mins or 9:10 or something so it just makes you look better but as long as you do it under 9:30 you pass buts its not the only assessment you do because you have to do 50 push ups in 2 mins and 50 sits in two mins and 8 pull ups but same again your on a score base so the more you do the better grade you get and the first intake you will received.. My advise is at least get 60 push ups, 70 sits ups and over 10 pulls up that way you know you got a good score.. And don't forget to do at least a 5 to 6 miles once a week just to get used to running a long distance and time yourself when you do and try to beat the time you did on the previous long run, it will help and improve your fitness.. Its not easy but it ain't impossible, just make sure make sure you put the work in or your gonna fail bad, good luck and enjoy the steeple chase when your there 😂 lmao haha
Just applied for the paras
Redrush 11 good luck
I'm going for jtf2 and my goal is to get my 1.5mile to 8 minutes. I'm 15 so I have a lot of time to get it from 1040 to 8.
I need to train for a 300m run in 75 seconds, and either a 20m pacer test or 1.5 mile run. I’m extremely nervous.
I need a program for a 12 minute 1.5 mile run. Any suggestions. Or should I just add more sets
Solid advice! Thanks. I could do mine in 13:30 but 12:30 is required. Need to push myself harder. Any tips?
i dunno what it is u are trying to join. but be aware u have a 1.5 mile warm up at around the 11 minute time directly before the 1.5 qualification one starts. train for 3 mile. not 1.5
What pt test do you have to run a 15:45 mile for? Police academy???
I need 12:56. Have not working out quite a while and out of shape (220 pounds) just one week work out I could do 12:45...
I do not have strong legs, neither my mind... 15:54 is very easy...
My goal is get 30 pounds less then right now (205) and get around 11mins or so
Untamed Strength has a great video on this and preparing for boot camp 06/10/24
Sir I'm trying to get my 1.5 in sub-10:30. I can't seem to run a sub-7 mile. I've only been training for about a week and a half n I get damn close to breaking the 7 minute mark but I just don't seem to have that ability. I could push harder for sure, I've built my endurance up much higher than when I first started. My concern is health affects from running in heat and smoke, usually if I push too hard I get woozy, throw up, and my lungs n throat get tore up by the smoke n that's no good y'know?
My first day 1.5 mile was 16 minutes where should I go from here? I'm gonna start running several times a week but I'm not really sure how to train and get faster
Trying to hit this under 10 minutes. Going to be a push but I think I can get it or at least be just over 10
Canada here, trying to do it in 11.5 min or less
So far can only manage 8:29 - mile, 13 min - 1.5 miles
Need to drop down from 10:50 to a 9:00 flat or faster in about a months time. Please help.
Is this for a country's military entry?
interesting how similar our systems are. i dont think you have enough volume to your system though. i think you also need to train to increase your training capacity. i think by always running the 1.5, your body will adapt to it and gains will quickly run out. sorry for pun. my system
1. 3mile fartlec- to increase training capacity and to avoid adaptation
2. 6*800m at goal speed. i find 400m training is a pita. when achieved, 1200m*4 at goal speed . when achieved, full 1.5 + a jog to maintain capacity.
3. tabata(170%VO2max, not like fitness clubs) on tread mill at highest incline for hill training and increase max output. just an experiment for now.
- i also throw in some high intensity training that compliments the 1.5 that doesnt involve running. cuz running is hard on the body
I totally agree! I was hoping he’d say run 1.5 once a week to see where you’re at but ALSO run 3 or more miles as well on another day of the week to increase endurance and not let your body adapt to running a 1.5 and then instantly resting.
Highway patrol applicant. Age 25-29 bracket.
90% is 10:04
80% is 10:43
Minimum standards.
To meet these standards how many minutes should I run and how many should I jog?
hey great video advice I have a pt test for the police academy a 1.5 miles in 16min I go power walking three days a week and light jogs in between. I'm 300lbs solid not sloppy not about 6'1 I don't necessary get tired at all but I'm trying to get this 1.5 between 14 to 15 flat. I've been fasting eating more fruits and I been drinking plenty water so that's not a problem. is there any other tips you can throw my way to help.
I know its been a while since this post but how did you do?
whats this all about ? minimum requirement in 1996 was 10.5 mins for mile and a half. then 9.5 mins one monthe later.
Can someone clarify #2: Are we rest/walking the last 200m of the 400m? or is that 200m after a complete 400m? Thanks
Best way to do 1.5 miles under 13min?
I run a 10:10 mile half know how i can lower it to 9 and sub 9s i weight about 155 so lowering my weight kind of hard because my bmi is about 20-24 and whats left is basically muscle and i cant loss it
a month and a half ago i ran 10:37, went today and ran 12:08, last week ran 11:21 and 11:28, really strong wind today though, is this possible to get back down to around 11mins or lower in a month? I'm wondering if specificity is more important at this point 3x a week mile and a half or incorporate this program instead
The reason you do 3 times a week is because you need to rest 48 hours in between workout days, so I like to do my stuff mom, we'd, fri.
hold on hold on, are you implying that after 8 sets of the running, how many 800 meter set intervals should you take?and how much rest between that
LiftWeigh what he’s saying mate is once you can do 8x 400 metres 2 minutes per lap, then start doing 800 metres start with 4x 800m then 5x 6x etc , in regards to rest if your taking 200 metres rest whilst doing 400 metres , then take a lap to recover between your 800 metre sets hope that helps you
what about 9 minutes for the 1.5 mile what would you recommend with regards to training
5 years later what did u do to train for a 9 min 1.5 mile time? Because that’s my goal as well
@@collingalloway1218 I'm working on the same goal right now, currently with a time of 9:40. My weekly routine is running a 5k 3 days at a fast pace to build endurance, and one day doing sprint work. Sprint days I run at the 6min/mile pace or faster to build speed and get familiar with the pacing. I like to switch this day up, so I'll run 400s, 800s, or 1200s with various sets. I've done this for about 3 months and have seen huge success.
@@prariedog7875 Thank you for the info!
I’m at 9:50 what I do is run 3 x a week one day long run usually the Friday and the two other days are my speed training day and the other day where I’d do 1.5 to 2 mile run for speed then 2 days out the week I’d work on running economy and weightlifting .
what would you reccomend for a 1.5 miles in 12 minutes
So your time was 17 min 37 sec. What did you do to get your time down to 12 mins?
We've got the same time & same goal.
My dad ran a 9:22 2.4km so 1.491 miles when he was 12 and it was cross country
Sir, I hope you are still monitoring your replies to this video; I am in the Air Force, and our annual PT test is 1.5 miles. I can currently run it in the mid 11:00 range, but feel that I've hit a wall and can't get faster. I very much want to max my PT test, which requires me (at 32 years old) to run the 1.5 in less than 9:30. Will this training regimen do the trick?
+Charlie Bass Sorry for the REALLY late reply! I don't check the comments very often, so I apologize! This training regimen should do the trick. While certainly different people will see different results on this program, I've seen success utilizing this program with the vast majority of people I train.
honesty you need to build up a strong base you will get hurt if you just dive head first into 200s 400s 800s and be very tired and week when you have ur time trial
Jake Baca what do you mean by stronger base?
Any recommendations for apps
I do my 1.5 Miles in 10:15, I’m trying to get down to 8:45.
Bailey Schell same! I am at 10.15 right now, do you have any advice for getting faster? :)
Did you do it yet? That's around 5:50 pace or so.
I’m at 21 mins and have 30 days. I can run every day. Do I make sure I keep trying to jog more each day and at least get my 1.5 in?
21 mins for 1.5 miles
What country is this for ? Here in Ireland it's mile and half in 11mins 30 seconds ?
Craig Traynor hi im training to get in the police academy and the time i have to meet is 13:15. i been running and working on my time im still 5 mins over. any tips or suggestions. i go back july 15th.
DAVID PORTER same, i am currently doing 1.5 in 16.20, i need to get it down to under 13 mins.
Isn’t this similar to what Matt Wenning teaches?
What the fuck state is this. I’m in the process of becoming a New York State trooper and the mile and a half is 11:58.
Fastest I’ve gotten is 9:13... I’m always working for the sub 9 minutes.
I'm required to run a mile and a half in 9:30 - 11:30. I'm hitting 11:05 running at 8 mph on a treadmill.
This speed kills me, I've incorporated doing HIIT running 3 times a week, at 10 mph for 30 seconds, then I do a 90 second rest.
Running at 10 mph for a long period of time is not easy for me. I've tried to increase my speed every week.
Anyway to increase my speed, but able to run it for a decent distance?
You would be surprised how much running will plateu. Working out your legs instead of running is usually better than running 5x per week. I've experienced this. I was running all the time like, ALL the time. Every day. I said fuck that and worked out normally and with HIIT, as well as running twice per week, and my run time went down in a month.
Treadmill run does not help track runs
i can run 2 miles on the track in 12:18(freshman hs), my first hs meet i ran a 12:59 and in one season i dropped 41 seconds
I failed my police exam yesterday (I passed it last year with 12:08)
I got 14:11 , min is 12:38. I have 20 days to drop that time down. Any tips?
My plan is to run 6 days a week.
TheSysops666
Pre-academy . Gives you the right to apply to departments.
Any idea how your time dropped over two mins in a year?
Please help! I’m 275lbs and I have my mile and half PT test in two weeks and have to run it in 15 min😬…should I drop more weight? Or just train harder?
Yea dude, you’re well past that test, but drop that weight and you’ll for sure move faster and train harder. It’ll make it easier
my best 1.5 mile time was 8:51 at army assessment
holy shit thats fast. im 235lbs and my best time so far is 11:08
goo5976 that’s still fucking good
Good time I remember doing reserve selection and one kid beat me 6:30 1.5 mile, I got 8.32 at age of 32 , we got to hills and you’ve guessed it guy was great with shorts on, put weight on his skinny frame it was a whole different story lol
I tried running 1.5 miles today. It took me 17min 53 seconds... lol. I don't know where to begin!
Imogen n You'll improve, I can run 3 miles in 18 mins now
same here lol. I have been trying so much to bring my time down.
that long? holy shit
im not tryna hate im just impressed sorry if i said that kinda in a rude way
by doing this for a month 6 days a week do u think someone can take run time from 15 min to 14?
+ruybal13 I definitely think you can go from 15 min to 14 min in a month, but I wouldn't run 6 days a week. I typically have my clients run 2-3 days a week to avoid overuse injuries. An elite runner training for running would run more. Where you attempting to improve that much in 1 month, I would probably have you do 4 days a week and do a lot of self-myofascial release and stretching for the hip flexors and calves.
ruybal13 definitely! the first time I did was 15 min exactly. a month later I'm at 12:43 and I was only running twice a week.
I been at it for a month and a half and I'm barely making half a mile in 7min. I have to so a pt test this weekend for police and I know ima fail it
Azrael Brown howd it go
Just got my 1.5 mile time to 10:28
I need a 9:47 minimum for 1.5. I'm currently at 11:14. I have time to run twice a week 3-5 miles. 1 day of running on a track and 1 day of running on trails. Still need to build my speed and very soon. Any help?
+Darren Elliott I get plenty of burpees at crossfit lol.
+Darren Elliott
Thanks for the advise anyway. I have a full time job and I have to workout twice a day just to build my athletic skills and strength. So I am short of time but fortunately I've made friends who are running coaches and have a new running program I follow that allows me to find time to work it into the other styles of training I do.
+ArmaRes Sorry for the late reply! Hope you have found success with the running coaches you are friends with. Sounds like you are in good hands. I recommend most of my clients only run 2-3 times a week, so 2x/wee works great! The best speed improvements I've seen have come from training 400-800m intervals consistently. That being said, 9:47 is fast and it will take you a bit bit more work to improve on an 11:14 than someone trying to meet a slower standard. All the best! I hope your training is going well!
No worries, I'm at 10:05 for my 1.5 mile last time I was timed a few months ago.
Practise running as fast as u can for 1 mile on training days. And when you do the 1.5 completely do the first mile as fast as u can I ran 1 mile in 7:00-07:30 then just face pace the last 0.5 don't totally slow down just run slightly slower and at consistent pace job done easy.
In the uk i got to run 1.5 miles in less then 11 min
scottw800 I need to get mine there to. I didn't 11.40 last run.
I need to do it in 11 someone help
Damn bro im busting my ass everyday i need to do the mile and a half in under 12:30
What is POST?
Peace officer standards and training.. Police academy test
For those struggling fast pace run, run really fast for 1 mile. then still run quick the last 0.5 just not as hard. so run slightly slower the last third of the total distance. I just did a 7 minute 20 second mile, then finished totally run in 08:14
Woah. It took you 7 minutes to run a mile, but then ran another half mile in just over a minute? You didn't even follow you're own advice...
Chase Frazee lmaoo
Haha bull shit.. Mate i like your method lol honestly but it don't make sense.. I can run 1 mile in 6:16 and i finish my mile and half in 9 min 28 second and heres you doing a mile in 7 mins or so and then finishing another half a mile in 1 min 😂😂 wtf lol you must of stop your stopwatch mate haha i think you need to do that run again bro lmao
1 minute for half a mile is 43 seconds faster than the world record lol
Did my 13
I'm 17 mile time is a 5:18
Who has to run a mile and a half in 15:54. That's such an easy time to get, anyone can do that. I'm joining the Royal Marines to be a Commando and I have to run a mile and a half in 12:30 then 60 second rest before running a mile and a half in 10 minutes or faster
Spikey not anyone lol. Just cause you can doesn’t mean everyone can. There are people who aren’t in shape and skinny and can’t even run that
Ooooo, soz hard!
there are people who are not built for running. Take it down a notch, kid.
@spikey same man I’m joining in June current time is 11:36 I’m pushing myself for the next 6 months to get a 9 minute mile
Lol.We got u there brother!Eagle and Trident!HOOYAH
My mile and half is 13:56
What the lowered pt standards
I hate this lmao! Bro, just tell everybody the MPH required on a treadmill depending on what distance. Done. Lol
I thought it was 2 miles ?
"A lot of times when people can't run a 10-min mile, it's because they're overweight..."
LOL!
He couldn't say it w/ a straight face.
Well he’s not wrong. Put on a 30 pound vest and see how much harder it is to do work that you once thought was easy
I can agree with him about it being harder when people are over weight 😅 I use to weigh 215lbs. And could only do 0.9 miles in 15 minutes. But now I can do 1.1 miles in 15 minutes and I'm 190 lbs.
my 1.5 mile is 9:50
2 minutes every 1/4 mile? Might else we'll run in the Olympics
its 2 minutes every 1/6 mile :)
i got to run mine in 12 im fucked
15:00 minutes 😳I have to get 9:30 or below
obviously must be joining a real regiment. good on u.
@@jackdempsey3235 thanks
Keep at it mate. What u put in now makes it much easier when u get there. Absolutely burst ur balls every morning training and u will reap the rewards. Where u planning to go
@@jackdempsey3235 Planning on joining the Royal Marines as an officer
@@ollyryan7009 brilliant mate.
Is thi math
Im 5 years old and I can run that in 3 minutes
there is no physical way you can run a mile in 3 minutes
@@jacobjohnson1729 the world record IS 3 minutes and some change
@@schlorpxy9990 Its 3:43 not 3 min bro, that's a huge difference
U should have rounded it to 16
Rajeera Geleta The time can't be over 15:54 or you don't pass
I can do a mile and a half in 9:05 😛😛😛😛
+Ryenosaur because people like you seems to think they know it all why should I have to prove to you that I can do a mile and a half in 9:05 not that am being negative mate am just saying my point and that's the line
Why would you round to 15 lmao it's 15:54 maybe you should round to 16....
XxSiLvAxXx because if the goal is to shave time you want to round down it’s safer and guarantees a proper time
That is piss easy... I have to run 1.5 miles with a 800m warm up in 10.30 for the RIR
I did yesterday first 400m warm up and 1.5 miles straight in army selection. I was surprised myself I did it in 9min50sec. I didnt train in running I only do swimming 5days a week 2hrs
Royal Marines have to do it in under 10:00 with another 1.5 mile warmup in 12:30 its killing me trying to get there haha
Finn Martin just applied for the parachute regiment
I can do it in about 9 mins but obviously I want to improve times even more
Steven Hall wow that’s amazing!!!!
15:54 for 1.5 miles? That's almost the bare minimum for the army 2 mile time. They must really like fat lazy sailors in the navy
I need 1.5 miles under 13:35 to pass my Public Safety Test :(
I have a 10 minute mile time right now. I have asthma so it's kinda tough, any advice anyone?
run in the woods 5 times per week in the am when its coldest with maximum effort for 3 miles . lose as much excess weight as u can healthily b4 hand , and never give up. u will be amazed
S
You are so cute! You look so nervous!
Rae Hicks you fail to read people successfully
MG SDSSKJKJKDSD
jesus fucking christ why is every pt test in this country way fucking easier than the one i have to do?
I'm 14 and can do 1.5 mile in 7.50
Jorge Sosa somebody give this man a cookie
I'm 2 months old and can do 1.5 mile under 6 min
I'm old and I can jump 1.5 miles.
im 6 min old and i can do a 1.5 mile in 2 months
Jorge Sosa brilliant
mile and a half in 15:54, lmfao
I can do a 1.5 mile run in 8:14
mk
That's approaching 5 minute pace.