Secret unlocked: Improve your 1.5-mile run time

  • Published
  • By Bill Goins
  • 8th Fighter Wing exercise physiologist
Now that I have your attention ... I also have some oceanfront property in Arizona for sale. We tend to place so much focus on 1.5 miles as a distance we forget that the 1.5-mile run is just a "check-up."

The same is true for push-ups and sit-ups. These are excellent components of a well-rounded strength and conditioning program, but by themselves are not effective at improving our Warrior Fitness.

These components of the Air Force physical fitness test (PFT) are not meant to be a "training" program. They are merely assessments to ensure that your training program is effective.

Focusing on the cardiovascular portion of the PFT, below are the top five things to consider when working to improve overall running speed.

1. CONSISTENCY! This is really the bottom line on all components of fitness. The key is not to exercise for a month or two so that you can be average on your test day. You must be consistent and make exercise a part of your lifestyle and daily schedule so that you can excel at any time, on any day. The less consistent you are with your training, the more limited your improvement will be.

You should be performing at least 30 minutes of moderate intensity cardiovascular exercise, at least five days per week; plus, two days per week of strength training per major muscle group. If your focus is weight loss, you need to increase your cardiovascular exercise up to 60 minutes. Running should only represent two to three of these cardiovascular events each week. The other bouts should be performed using a lower impact mode of exercise such as cycling, elliptical trainers and swimming.

2. Build your endurance. That's right, the first thing you need to do is build endurance in order to improve speed. If the farthest you are able to run is 1.5 miles, then your PFT will present a high level of stress on your cardiovascular system and limit your potential for speed. If you build up to a minimum of three miles, then 1.5 miles becomes only a moderate level of stress and your speed building potential increases dramatically. So, slowly build your endurance up to a minimum of 30 minutes or three miles every time you run (two to three times per week). This will give you a good base to begin working on speed at shorter distances safely.

3. Optimize your shoes and surfaces. Due to the impact of running on the joints, proper shoes and running surface are important to avoid injury. I cannot stress the importance of having the proper shoes for your feet and replacing them every 400 to 600 miles or about every nine to 12 months. Contact your squadron PT leader for more guidance on finding the right shoes for you. The surface you run on can also have a big influence on the success of your program. The track is a great place to run for its cushion, but for some folks it is quite boring. Running around on the streets can be more exciting, but the surface is harder on your joints. I would vary your training surfaces each time you run.

4. Cadence. The ideal cadence (how many times your foot strikes the ground per minute) is approximately 90 to 94 times per minute if you are running with the most biomechanically efficient form. Most average to below average runners I see have a cadence of around 65 to 70 which means they are not working efficiently. When you are training, count your foot strikes and slowly increase them until you reach a cadence in the range of 90. This will force you to shorten your stride slightly, stop you from heel-striking, and improve your biomechanics. This can also be done by downloading a metronome and using it on your mp3 player while you exercise.

5. Intervals and speed work. I don't mind saying that running sprints can really stink. They tend to kick your butt. However, they are necessary to improve your speed. Once you can run for 30 minutes/three miles without stopping, work intervals into your running program once per week. A couple of sample interval workouts are listed below. Remember, always start with about a 10-minute warm up, and only try these after you can accomplish the 30 minutes/three miles.
   - On the track, in the middle of your 30 minute run, perform 5 x 2:00 minute intervals. One interval would be 20 seconds of sprinting followed by 1:40 recovery jog.
   - Using a stopwatch, after you fully warm up and have been running for 10 to 15 minutes, run as fast as you can for two minutes and then slow down and jog for one minute. Then repeat. Again, try to do about five of these during your normal run.

With consistency and a bit of discipline in our training, we can all achieve a much higher level of fitness and, as a result, a better PFT score. If you're already scoring 100 on your PFT, congratulations ... but even you can go faster!

If you're interested in additional help with your training, the Health and Wellness Center (HAWC) offers classes throughout the month like Performance Running, Performance Strength Training, The Running Lab, Nutrition 101, Tobacco Cessation, and more.

Contact your unit fitness program manager or the HAWC at 782-4305 to sign up for a class.