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Active people help ?

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brandon_
Posts: 807 - Karma: 15
Alright so im Not the most active person on the planet but i have a physical fitness test in 5 weeks for the canadian force, I can do the push ups and sit up part fine but running part, i HAv ea lot of problems with i have to run 1.5 miles in under 12 mins ( 2.4km) and i can't run for shit. So can anybody help me or give me ideas to prepare for this ?thanks
Aug 6 2009 10:06PM
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sk1er
Posts: 614 - Karma: 10
1.5 miles in under 12 mins should be no problem. goto runenrsworld.com they have workouts for couch potatos.

Id recomend jogging for a few mins then walking slowing increasing the runs and decreasing the periods you walk. a 2:1 run to walk ratio for example. Dont over do it though. Shin splints suck.
Aug 6 2009 10:09PM
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charmander
Posts: 10636 - Karma: 372
you're gonna want to start working on your cardio.
12 minutes 1.5 miles is pretty easy, but you can't just show up and expect to work it.

how far can you run now?

i'm gonna assume you can run a mile.

so here could be a decent starter week m-f

monday:1.5-2 miles.
tuesday:2 maybe 2.5 miles if you can
wednesday:easy 20 minute jog
thursday:same as tuesday
friday:1 mile

thats just a way shorter version of our cross country training, same basic idea. at first you don't have to haul ass but as you get in better shape you'll want to pick up the pace.

and good shoes are super important
Aug 6 2009 10:10PM
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brandon_
Posts: 807 - Karma: 15
alright i'm definitely going to check out that site and yeah i think im goign to run fast walk jog full out fun ( etc etc intill cant anymore) and yes, shin splints suck.
Aug 6 2009 10:12PM
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spruitm
Posts: 2219 - Karma: 1,057
i run 5k's sometimes and whenever i go out to train i can never run a full 5k, but when the race comes i can always run the whole thing off adrenaline.  just map out like a mile route and go at it every other day or so, even if you have to walk part of it.
Aug 6 2009 10:13PM
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brandon_
Posts: 807 - Karma: 15
alright i really liek the idea of this. thanks alot, yeah shoes are super important. what are some good running shoes i for under about 100 dollers ?
Aug 6 2009 10:13PM
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charmander
Posts: 10636 - Karma: 372
umm, id google a running shoe store in your area, shoes are a lot like ski boots,
i really like brooks adrenalines but i have wide feet with a low arch, they may not work for you.
they were about 60 bucks though

if you go to a decent place they'll fit you into something good.
Aug 6 2009 10:15PM
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brandon_
Posts: 807 - Karma: 15
alright thanks alot man. I belive im gunna go down to the store tommorw and buy  some nikes with the nike  run ipod thing.
Aug 6 2009 10:18PM
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DR.SHRED
Posts: 2134 - Karma: 503
you should be able to do it i can do thi mile in 6 min so work on geting the mile in under 6 min
Aug 6 2009 10:22PM
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twintipteles
Posts: 2954 - Karma: 13
try to run on a field or flat trail, way easier on the knees and body in general.
Aug 7 2009 12:15AM
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