For the past five months or so, my cardio has been almost strictly done on a stationary bike. I can go 30-45 minutes at a pretty brisk pace (13-14) mph, but usually stick to doing HIIT for about 15 minutes. I thought I was bumping up my cardio endurance. Last night, I went for a jog at the track and I felt like I was going to pass out after three laps. I was moving at a fairly quick pace (right around 2:15 a lap) but I was pretty disappointed.

In seven weeks or so, I'm going to need to run 1.5 miles in about 12 minutes. What's the best way of increasing my cardio capacity? I'm going to approach it from the POV that 12 minutes is acceptable, but I'd rather hit 10:30.

I was thinking of doing sprints in the morning and distance at night. Maybe 10 x 100 and then at night 3 miles even if I have to walk some of it. Can anyone offer up a better plan?

Thanks in advance!

Start running?

Run uphill?

Hard sprints....walk....hard sprint...walk....

In seven weeks or so, I'm going to need to run 1.5 miles in about 12 minutes. What's the best way of increasing my cardio capacity? I'm going to approach it from the POV that 12 minutes is acceptable, but I'd rather hit 10:30.

I was thinking of doing sprints in the morning and distance at night. Maybe 10 x 100 and then at night 3 miles even if I have to walk some of it. Can anyone offer up a better plan?

Thanks in advance!

What is your lifting like?

The short answer is that in seven weeks you can significantly increase your VO2max and lactate threshold, if you haven't done that already. It's not clear how much room to improve you have given your current program, but given your experience running, you might have room for improvement.

Another question is pace. If you go out too fast, getting gassed after 1200m is completely normal.

Then there is the question of running technique. Since you have been training on the bike, your running technique might be awful, which could be the problem.

Finally we want to know about leg and core strength. If that's deficient, then that is a good place to focus.

Once we have a better picture, we can probably suggest directions that make sense.

What is your lifting like?

I'm following Westside for Skinny Bastards. Three weight workouts a week.

The short answer is that in seven weeks you can significantly increase your VO2max and lactate threshold, if you haven't done that already. It's not clear how much room to improve you have given your current program, but given your experience running, you might have room for improvement.

Another question is pace. If you go out too fast, getting gassed after 1200m is completely normal.

Then there is the question of running technique. Since you have been training on the bike, your running technique might be awful, which could be the problem.

I'm sure my running technique could be improved. As far as pace, not sure. 12:00 to complete six laps = 2:00 a lap average. Right now, I don't think I could finish a lap in under 2:00. That'd be pushing myself well past my current limit.

Finally we want to know about leg and core strength. If that's deficient, then that is a good place to focus.

Give me some example of what info I can provide. I can squat 180 6-8 times.

Once we have a better picture, we can probably suggest directions that make sense.

Sounds good. :)

Start out by just doing the entire run. Do it slow if you have to, just do it to get the feel for it. Do this for a few workouts, like 3-4 times per week.
Next, do the run but try to push it a bit faster every other lap. That way you wont completely exhaust yourself. Do this for 3-4 times.
Next, do the run but push the speed up for 2 laps on and 1 lap slower. This alone will start getting you closer to the 12 minute mark without killing yourself.
Do this for 3-4 workouts.
Next, do the same thing with 3 laps fast and 1-2 laps slower depending on how you feel. Do this a few times and you will painlessly be there.

Note the word painless. I have done this program and my speed has improved vastly without knocking myself out. Some people will tell you a bunch of other stuff but I speak from real experience so take it for what it is worth. Good luck with it.

crupiea has good ideas. But- I would do as he is suggesting, but only 2 days a week.

I would do an interval workout on the 3rd day: warm up 1 lap fast walk, then sprint/walk (50 yards/yards?) for 6 laps around the track. If you need to walk more, do so at first to catch your breath. I would call this your speed work day.

I would be sure to still ride the bike twice a week to maintain balance in your legs. Keep your seat high so you work your medial quad.

And: don't forget to lift... hamstrings are often under trained relative to quads...

And Stretch after every workout...

2:15/lap is 9:00/mile, but how hard was it? I would recommend you get a baseline of your fitness. Run a mile as quickly as you can. Aim for the flattest splits possible (meaning, each lap is done in the same speed as the other). Always go for even/flat splits.

I would forget sprints for two main reasons: 1) They are VERY high impact, 2) They are fare more anaerobic than 1.5 miles; you need staying power, not explosive power for 1.5 miles/6 laps.

If injury is not a problem, I'd do quite a bit of running, but it may become a problem as you ramp it up (btw, run alternate directions on the track from time to time to even the stresses).

To run 1.5 miles quickly, you won't need to do particularly long runs--at least I never have; I would throw more aggressive runs in frequently. I don't know what mileage you're looking to do, but I'd go for five runs/week (injuries allowing). And make them something like:

Monday: 5-6 mile run at comfortable clip (don't over do it); just looking to get miles in your legs; be able to hold a conversation while running it

Tuesday: 3 miles at a hard output. Not quite a race-pace, but enough that you're definitely pushing it and no more than 30 seconds slower than a 5k race-pace

Wednesday: off

Thursday: 5 miles slower than the 3 mile, but this will be harder than Monday's jog and should feel like a solid workout

Friday: 800 m intervals. After a warmup, spend 3 miles which consists of, for each mile, 800 at a recover/slowish pace and 800 balls-out so that you can hardly breath at the end, and immediately onto the 800 recovery, then 800 hard, recover, hard.

Saturday: off

Sunday: Same as tuesday.

I'm just throwing this out here. What you need is miles but more importantly, quality fast miles if your legs can take it. I imagine most people would find such an aggressive ramp up hard on shins/knees, etc. but it will get you faster quickly!

I will tell you that I have been able to keep a 6:00 mile pace (at low 170's weight) running twice/week only 3 miles a time at a 5k+30 second pace, but this is because I maintained fitness from the bike (higher the cadence, the more likely it will help running, I feel) and swimming.

EDIT: I read the rest of the thread and, all the above aside, if you simply hit the track 4-5 times/week running 3 miles at a good solid clip each time (no need to kill yourself, but make sure it's honest) and spend 1-2 of those workouts doing 800 m intervals, you'll do well. Part of the reason 800 vs 1 mile intervals is taht pushing oneself hard for a mile is VERY painful. I find 800 I can hold up mentally, but going hard for 4 consecutive laps is tough because the pain kicks in substantially during the second lap and then you've got several more minutes of it. Just no fun to be had with that.

Hey Rabid..

Police academy and Fire Depts. are using the 1.5 threshold Cooper test..They use it here..

If you are training primarily for the qualification, you could consider a training strategy that includes a couple of ideas like these..since you are untrained and on a short time-frame..8:00 mile is a pretty fast clip

1. A bit of experimentation for a week...flat splits never did work for me. I like to ramp up slow..Find your current pace (sustainable) as Crupea suggested..this is critical..next experiment with some faster qtrs..LOG all the times by every split that you run..If it were me,I would not do the morning sprint..I would do all the training during the 3 mile evening session..several intervals at different speeds,but not more than a qtr..make notes..training is a head game first..
This will help you recover quicker..keep the w/o at 30-60 minutes and do it 5 days / week..

2. Cut back on other training for 7 weeks where you can..this focuses the training..on the running muscles..and do the stetches as Dr. Jen said..Ice the sore spots..

3..Find you some stairs to run twice a week..run up and down..or hills,whatever..30 minutes..start slow..crosstraining pays..

4..Don't overdue it the first 10 days

Some people gain speed and endurance during a race..You may be one. So experiment with a half mile pace too..There are many ways to run that 1.5 and you have to have a gameplan that works for you and stick to it..Yours will be different than mine or even Scoorb,who is well-trained..You just have to find it based on the 7 weeks of training..:D

These are just things to think about..I'm not a coach,but I had a pretty long recreational running period..age 39-62..5k distance..no more than that..and still got good knees..:nod:

Leaving town for Mass..to watch my g-daughter run her first college XC race..catch up to you late next week..Good luck ..

Skoorb... you have got to be kidding...

5-6 miles twice a week??? Come on! He needs to run 1.5 miles, not 6 miles! He asked how to do that, not how to train for a 10 k...

And- everyone does speed work and sprints. High impact for 50 yards? I call BS on that.

Training to do even splits, I agree with.

I have run many a race,and won plenty too. I never trained for running a marathon by running 30 miles twice a week... and that's what you are asking for when you tell a 1.5 mile person to run 6. It's silly based on what he can do, his goal, and the time he has...:nono:

Skoorbs advice is a recipe for overuse syndromes such as shin splints.

My best Marathon- 3:08. Best Western States 100? 27:43:26... yes, that's a 100 mile race. And I used sprints to train for that... once a week.

Come on Skoorb... A 3:52 marathon...? and you offer advice? My first marathon was 3:28, and my second 3:19... 3:52 is pretty beginner. Keep working at it.
Hate to be a jerk, but... the way you train for a marathon is not how you train to run a 1.5...
Don't listen to that advice.

I'm following Westside for Skinny Bastards. Three weight workouts a week.

I'm sure my running technique could be improved. As far as pace, not sure. 12:00 to complete six laps = 2:00 a lap average. Right now, I don't think I could finish a lap in under 2:00. That'd be pushing myself well past my current limit.

Give me some example of what info I can provide. I can squat 180 6-8 times.

OK Westside for Skinny Bastards is decent. It's not really a great program for lower body and core, but most programs for men out there are going to focus on the upper body and arms. DeFranco puts it this way:

Unlike a traditional Westside template, you'll notice that there's only one major lower body day in this modified program. There's a reason for this: most beginner/intermediate athletes couldn't recover from two lower body days a week in conjunction with their running and conditioning work.

And since you are doing running and conditioning work, that would seem to be you.

But your leg strength needs help so I have a suggestion about how I would choose from the WfSB menu with that in mind.

1. Use weighted dips for the ME upper lift.
2. Always use the incline dumbell bench press for the Supplemental.
3. Always use bent over rows for the row. Preferably heavy barbell.
4. Pick the "Cable Scarecrows" for the rear delts.
5. Hanging leg raises for the abs

Then for the lower body:

1. No real problems with the ME choices - switch between squats and deads, consider snatch grip deads sometimes. It's all good.
2. The unilateral movement - one of the best things about WfSB and you better pay attention and put in the work here. Go for the low end of the reps and load up. I would stick to the squats and step ups given your other work.
3. The hamstrings - make sure you don't ignore the RDLs, go easy on the good mornings. Consider using single leg versions. One exercise I would suggest that isn't on that menu is single leg dumbell deadlift with curl and press.

For the repetition lift:

1. Max reps is better than max weight on this day.
2. Use standing versions always instead of seated.
3. Abdominal circuit.

OK I'm going to focus on that even though deFranco has it as sort of a throwaway. You want to run, so here is where you stick in the core work that is a lot more important than some people realize for running. You can't be comfortable running, especially if you are not really light, with your guts sloshing around. You want a strong core to go with the strong back.

Lunges with diagonal raises.
Lunges with weight twist.
Cable twist on lunge
Cable pulls on planche
Pushups with dumbell raise, row, or kickback (can also be in the repetition lift)
Pushups with knee twists

OK that is the way I would tilt WfSB with your objective in mind.

Now on the sprint (GPP) day you should concentrate early in the training on intervals. You can use sprints, I would actually consider using step ups except for the day before lower body. Intervals will get your endurance up faster than long runs.

Remember to really rest the day after lower body. You should have to; if you don't have to, you aren't doing the lower body properly. That rest is as important as anything.

And when you squat? squat as heavy as the program allows. This is for your breathing, by the way. Nothing teaches breathing like a lot of heavy squats.

As far as running technique, as you get a little more down the road, you should notice an improvement in your endurance. As soon as you feel that (should be in two-four weeks), you can lengthen and ease the intervals and get more and more towards your test distance.

Thanks to everyone for the great info.

The PT test I was talking about has been moved back to early January, so I've got an extra two months to work with, giving me a total of 16-18 weeks from now. Lucky break. :nod:

I'm going to go with a 3 day a week program. 2x a week I'll run the whole distance and the third day will be spent doing intervals for the distance. If I have to, I start off slowly as recommended. Every three weeks my goal will be to speed up the runs. If by week 8 or so, I'm making good improvement, I'll up the distance to 2.5 miles.

So, with that said, what is a good schedule for two days upper body work, one day lower and three days running? I was thinking running on M-W-F, doing upper body on M & F and lower body on Saturday giving myself T-Th-Sun to rest/recover the lower body.

Again, thanks to everyone for all the great suggestions. I really appreciate it.

Rabid- that sounds like you have split that up well. Just make sure you work really hard on your speed day.

Dr. Jen

Here is a thought.... If in fact you are attempting to either join a police department or become a firefighter (wouldn 't know why one would want to do that....their cute and all and look great in their boots but running into a burning building and all....)

Anyway, I can speak from the police side.... they do not pay more.... If your super fast and they surely don't pay you if you end up hurting your self. Beacause at this point they are just checking a box pass or fail. Just a thought.......:confused:

I just tested (1.5mile) last month, running a 9:53. Leading up to this, I ran on average 10-15 miles per week, mixing in tempo runs and speed intervals. I also purchased a Garmin Forerunner 305 which really helped me learn what the difference between a 7-8-9 minute mile pace felt like. I would recommend training farther than just the 1.5 mile distance because for me, running 3-4 miles during a training session helped make 6 laps a lot shorter once test time rolled around. I feel I built a decent endurance base with the longer runs and speed with the speed interval work. When I tested, lap 4 and 5 was the toughest mentally, however, I used my Garmin to ensure my pace was below a 7 (averaged between 6:30-6:45 pace). Towards the last turn on lap 6, I gave it all I had through the finish and was very pleased. My previous best time was a 10:33 in 2005 and I contribute my improvement by getting out there and running.