Hey man, appreciate you sharing your journey I’m pretty much in the same place right now trying to train for the academy. I am struggling with the 1.5 mile run, been on a 10 week long progression but still tire out quickly. Starting to feel like my body is just more built for lifting than running, Did you find anything that worked well to get you to that 1.5 mile run in under 12:40?
I eventually got it down to 10:15. I did a lot of running on top of CrossFit. The biggest thing is just consistency with running. I would try and do a few longer runs (not long, but longer that your goal so I would say 3ish miles) a few times a week and then some spring intervals once or twice a week. Good luck with the academy. This is the best job
I had this problem too what worked for me was doing a 3-4 mile run every week at least once but twice during the week I would do 2 miles as fast as I could. What also helped was interval training during my runs. Went from a 11:21 mile and a half to a 9:11
Sorry I am late to this but a really good running interval that works for a lot of guys on our team is as follows: Monday- Run 1 mile as fast as you can then walk 2-4 miles.(The walking helps with muscle fatigue as it works all the muscles gradually and prevents stress/injury. Tuesday- Run 1 mile as fast as you can, jog 1 mile and lastly walk 2 miles. Wednesday- Jog at 4-5 miles per hour speed for 3 miles and walk 1 mile. (This day is endurance and recovery. The 4-5mph pace is about 12-14 minute mile and should allow you to finish the whole run without stopping as that is important). Thursday- (Check status) Run 1.5 miles at 6mph pace which should be 10 minute mile pace/ about the pace you need to pass the test. At this point you should be used to running way further than necessary. Friday:(Max out) Run 1.5 miles at 7mph or higher pace which is about 8.20-9 minute mile. If you can go further than 1.5 miles then do so. Weekend: (Rest days) Just walk at pace
Remember to focus on a lot of cardio and legs other than that your doing good!
Hey man, appreciate you sharing your journey I’m pretty much in the same place right now trying to train for the academy. I am struggling with the 1.5 mile run, been on a 10 week long progression but still tire out quickly. Starting to feel like my body is just more built for lifting than running, Did you find anything that worked well to get you to that 1.5 mile run in under 12:40?
I eventually got it down to 10:15. I did a lot of running on top of CrossFit. The biggest thing is just consistency with running. I would try and do a few longer runs (not long, but longer that your goal so I would say 3ish miles) a few times a week and then some spring intervals once or twice a week. Good luck with the academy. This is the best job
I had this problem too what worked for me was doing a 3-4 mile run every week at least once but twice during the week I would do 2 miles as fast as I could. What also helped was interval training during my runs. Went from a 11:21 mile and a half to a 9:11
Sorry I am late to this but a really good running interval that works for a lot of guys on our team is as follows:
Monday- Run 1 mile as fast as you can then walk 2-4 miles.(The walking helps with muscle fatigue as it works all the muscles gradually and prevents stress/injury.
Tuesday- Run 1 mile as fast as you can, jog 1 mile and lastly walk 2 miles.
Wednesday- Jog at 4-5 miles per hour speed for 3 miles and walk 1 mile. (This day is endurance and recovery. The 4-5mph pace is about 12-14 minute mile and should allow you to finish the whole run without stopping as that is important).
Thursday- (Check status) Run 1.5 miles at 6mph pace which should be 10 minute mile pace/ about the pace you need to pass the test. At this point you should be used to running way further than necessary.
Friday:(Max out) Run 1.5 miles at 7mph or higher pace which is about 8.20-9 minute mile. If you can go further than 1.5 miles then do so.
Weekend: (Rest days) Just walk at pace
Cardio and legs
So is CrossFit the best for the academy?
I’d say so
Did you get hired dawg
Yeah I got picked up a few years ago!
@@matthewwelch8745congrats bro