I was just in training for the air force and had to get through all those standards and tests. My time was around 13:30. You just really have to push yourself and keep running and keep practicing your running. One of the things we had to do was run for a minute then sprint 30 seconds and repeat that over and over for about 10 min. That was part of a 40 minute nonstop running session. Swimming might help too since it's supposed to help your lung capacity.
I got the Nike+ thing to help me track my running. It's really helpful, you might want to check that out. :) Good luck!
I hated running and was really worried about passing before I went to training so I ran on a treadmill 3 miles every other day and I think it really helped. I'd also try to do it on the ground and could do about a mile and would give up. I definitely think it's easier to run on a treadmill so you could do a little of both. Work up to ground running in increments. Or instead of getting a treadmill (since they can be pretty expensive) run on the ground and increase how long you do it every time. I think the sprint/run thing would really help too.
Yeah the running part is a big deal now. Every other day we ran and at least every week we'd do a 40 min run of: "Last trainee up", regular running, running/sprinting...maybe some other variation of running in there too but I don't remember. On opposite days we did calisthenics. Then in tech school, 3 days we ran for 30 min along with push ups and sit ups.
I got lazy after I came home and have just started being motivated to start running again because I realized it really isn't so bad when someone's not screaming in your face to go faster haha.
Hi Msisha I'm an athletics coach, coaching adults from beginners (like you) to elite and here's what I suggest.
1) Don't spend money on a treadmill: buy the best running shoes and kit you can afford, and get the shoes fitted at a specialist running shop. This will lessen your chances of getting hurt.
2) Run 3 times a week, or 4 if you can. Every week. Consistency is the key to improvement.
3) Make each of your runs have a different purpose:
a) Endurance run: you are currently running at 12 mins per mile, so go out and run for 20 mins, and add 5 mins each week until you can run for 48 mins (4 miles). If you have to take walk-breaks at first, don't worry, you will improve.
b) Interval run: run 5 mins slow to warm up; then run faster (effort level of 8 on a scale of 1-10) for 1 min; slow for 1 min 10 times and 5 mins to slow down. If you like, find a marker, e.g. a tree or a lamp-post and go back and forth between the markers so you can see if you can get faster.
c) Tempo run: run 5 mins slow to warm up; then run 10 mins at effort level 7; 5 mins warm-down. Add a minute or two to the faster section each week.
4) keep a training diary - it will really motivate you when you see how much you improve over the weeks.
5) If at all possible, find a running buddy to train with. Or use an ipod with some up-tempo music for the faster bits.
6) And if you find you are not sure if you feel up to a run, make a bargain with yourself: tell yourself you'll go out and run for 5 mins and if you really still don't feel like running, you can turn for home. Few people do. Getting over the doorstep is the hardest part of any run!
Hope that helps - and good luck. Anyone can run. I'm 52 and I am still running competitvely. It helps to keep you young!