The next day, I would walk the same 1.5 miles out, but jog back a little further. 5 miles back and walk the remaining one mile. I would walk the 1.5 miles from my house to that end and then jog about. For me, it was from my house to one end of the neighborhood. Keep with your long and short days during final week, jog walking at a 50-50 pace.īe sure and not do ANY jogging for two days before your fitness test.įirst, find a distance that is 1.5 miles. Again, train only five days a week.ģrd week: keep with your long and short days, same routine, same five days a week, but aim to spend equal time in each day jogging and walking.įinal Week: Try a trial jog on a local track for 1.5 miles (6 laps) and see how close you are to your goal. (very important!)įor the 2nd week: same deal, but during your walks, for every five minutes you walk, jog slowly for 2-3 minutes. So: for the first week, just get out there and walk as brisk as you can for 20 minutes on what we'll call your "short day." And then for 45 minutes on your "long days." Alternate these days for a total of five days per week. For newbie runners I tell them that at first we don't even concern ourselves about mileage but rather about time. Begin simply by walking, and don't worry about distance. I have no doubt that you're strong and can prolly bench-press a Subaru, but you're gonna have to start on this jogging training slowly. ![]() LOL.Īnyway, back to the question at hand. Think I'm wrong? Try walking a 12 minute mile tomorrow. and could maybe power-walk a 12 minute mile. I'm an avid runner, am 6-2" and a lanky 175 lbs. I doubt if more than one or two guys out of ten could walk a mile in 11:30, which is the pace you gotta do to do 1.5 miles in under 17 minutes.Ī good, brisk walk for most people is a 15-minute mile. I'm stronger, but at the expense of being faster. Personally when I start squatting it adds 20-30 seconds to my mile times. Instead do bodyweight exercises and conditioning exercises like barbell complexes. Told him to lay off squats and heavy lifting for a month. ![]() ![]() Helped a guy in a somewhat similar situation trying to get into the military. Watch your diet, the weight you lose will make you faster. Start this weekend and hit the track, maybe mix it up and run one lap and walk the next. Most guys in their 40's would be able to walk it that fast.
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