so I've been called up to perform an agility exam for the local P.D. in September

I've got plenty of time to prepare.

It consists of:
30 pushups in 1 minute
30 situps in 1 minute these are the easy parts for me

1.5 miles in 12:30 this would be the hard part...

I ran track in High School... back in the day 5 years ago...

my question is:
having not run track since, would it be better to run the pace and increase the distance over time? or run the distance and increase the pace?


thanks in advance, this forum rocks.

First be sure you can run the distance at any speed. Do this for quite a few sessions.
Then you can address the speed issue. To due this, go to a track or use a treadmill where you can get a good measurement of distance. Run a couple of laps at regular speed, then one at a faster speed. Do this until you have completed the distance.
To run faster, don't take longer strides but instead use the same stride as you normally would but use a faster turnover. This way your speed will increase, it will be easier and you will lessen the risk of injury.
Then increase it to 2 laps slow, 2 laps fast. Then 3 laps fast, etc. You will have this licked in no time. Good luck.

so I've been called up to perform an agility exam for the local P.D. in September

I've got plenty of time to prepare.

It consists of:
30 pushups in 1 minute
30 situps in 1 minute these are the easy parts for me

1.5 miles in 12:30 this would be the hard part...

I ran track in High School... back in the day 5 years ago...

my question is:
having not run track since, would it be better to run the pace and increase the distance over time? or run the distance and increase the pace?


thanks in advance, this forum rocks.

1.5 miles, that's 6 laps of a 400m track.

Your question is a good question though. I would suggest incorporating both aspects into your running routine.

For starters, since you haven't run in a while, solely start off by running the distance, at a slow pace that is comfortable for you. This will help give you an idea of how far you're actually going to have to run when the time comes around. I would recommend running it at least 3 times a week to start off. Your goal should be to be running it everyday eventually, but start with 3, and slowly add more days as you get comfortable. That covers the distance aspect.

The speed aspect now... After about a month of the above, and when you're comfortable running that distance at a slow pace, start incorporating speed drills into your weekly running schedule. You'll need to be running around 2 minute laps of a 400m track in order to get your goal time.

If you can run 1 lap of 400m at 2 minutes, then try 800m and see if you can run it in 4. 400m and 800m are what your speed days should consist of mostly, it wouldn't hurt to also do some 200m sprint drills for the end of the run.

A sample speed day could look like this...

400m run (faster than your race pace, race pace being 2min/400m)
200m brisk walk
400m run
200m brisk walk
400m run
200m brisk walk

You could do the same with 800m and 200m. Try to increase the number of intervals as your capacity grows as well. Good luck.

I ran the distance and upped the pace.

When I first started, I was a mid 16 minute mile and a half. It took me some time and a lot of effort, but I was at 10:37 last time I ran it. if you're in any kind of decent shape, I would think your starting time would be better. I was a soup sandwich back when I started running it...just an awful flabby mess.

It's easier to up the pace if you bring a stopwatch or friend with a stopwatch. Then you are able to know what kind of timeframe you are at, and usually, you also find that you can push just that much harder to get to the pace you need to be at.

I also suggest sprinting the last 200-300 meters. It sucks, but at least you know you left nothing else out there and often it shaves precious seconds off your time.

mostly, I suggest doing the run at least 2-3 times a week. Let your body get used to running the distance at a fast pace and it should be no sweat...

Those are the two theories in the running world... time vs. distance. I used to be so out of shape, and running is what got me into decent fitness. I did it by gradually increasing distance. I'd time myself at a distance, then beat it for a couple weeks, then increase the distance and start again. WOrked for me. I ran 4 times a week. I actually ran a half marathon at the end of last fall, so with your background, that should be very doable. Either way you choose is just fine.

thanks for all the helpful suggestions!!!!! I just started running last week, so I'll definetly incorporate some of this into my running routine!!