Running 1.5 miles for the Airforce PT

So I'm joining AFROTC next semester and by December I need to be able to run 1.5 miles. Seems easy right?

WRONG

I can run FOREVER on a treadmill but when I went to a local highschools track to run, it was so differnt. I can do about half a mile  before I have to stop and walk. I have looked up "how to build up running" on google and taken certain routines but I dont know if its working cuz I can still only run .5 a mile before stopping.

Any suggestions?

Keep at it. Practice makes perfect. And make sure you get proper rest and nutrition.

Treadmills are easier because it sort of pulls your foot through half the movement.

Good luck!

Go to the track -- start by running the straights and walking the curves.  Try not to run the straights too fast ('cause I think that's what your problem is off the TM -- you are running too fast to maintain).  Walk the curves fairly briskly, don't dawdle.  Try that for about 2 weeks, every other day.

Then run a lap, run the straights, walk the curve for a a lap, then run a lap (I'm presuming a quarter mile track, therefor 6 laps for the run.  Do that for 2 weeks, every other day

then 2 laps, then the run/walk combo for a lap, then 2 laps run, then the last run/walk.  Two weeks

the biggest problem you will have is running too fast at the beginning.  Take whatever your goal time is, and divide it by however many laps you have to run -- and do whatever you can to NOT go faster than that on any lap, until you understand how that feels -- then you should be able to control your pace

Good luck -- 26 years in the AF and I hated that run every year...

Ahh, the AF PT test, the biggest joke of my career...

You should bring a watch to pace yourself. Set a time for each lap and stick to it. Also, this is why I stay away from dreadmills, they trick you.

you have to make the slope of the treadmill at least 4 degrees to come close to running outside on the flat. To get better and faster you have to push yourself, which means you have to do intervals, so for treadmill running you might warm up slowly for 5 minutes, then do 1 minute at 1 MPH faster than you are used to, slow down for 2 minutes then repeat the faster interval, with a goal of 5 to 10 intervals. You can also increase the slope to increase the intensity. You also need to run outside sometimes, running around a track is dreadfully boring but is better if you listen to upbeat music (do you run with an Ipod?).  Your goal should be to about 30 minutes of running 3 times a week, with intervals at least once weekly.

By the way, I need to get back into a fitness routine and I LOVED that every 6 months I needed to pass a PRT or do 6 months of remedial PRT (I was USN for 11 years), within 6 months of leaving the military I'd gained 40 pounds!

If it would help, keep me posted on your progress.  For moral support, on December 1 I'll do my own PRT and see if I can still pass it. Good Luck!

Original Post by se1289:

I can do about half a mile  before I have to stop and walk. I have looked up "how to build up running" on google and taken certain routines but I dont know if its working cuz I can still only run .5 a mile before stopping

This is a common problem with people who have never run distances.  The problem is your breathing.  You have to slow your breathing and take deeper breaths.  And slow your pace.

Breathing for distance running is so different than breathing for sprints.  You have to balance your breathing with your stride.  Otherwise, you basically hyperventilate  ...  which will cause you to stop running.   I'm a marathoner and when I increase my pace I have to breathe deeper  ...  not faster.

srrussell3 is correct about making sure you set the treadmill at an incline, though I find 1% to be adequate to get you ready to run outside. Working up to 4% from there may be the way to go. Intervals are definitely a huge help as well. Just keep pushing yourself and you'll acclimate just fine. Make sure to rest when your legs tell you to though, to avoid injury.

18 days to December 1st, keep striving, aim high and good luck!