Trying to fine tune 1.5 mile run in six weeks

Discussion in 'Strength & Conditioning' started by Sechott, Apr 12, 2016.

  1. Sechott

    Sechott

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    To get maximum points for the annual Air Force PT test for my age bracket I'm 44. Last year I ran 11:32 with 4 months preparation, then decided to keep it up all year. Last week (which was cold and 15+Mph winds) at the 1/4 mile track I decided to do some splits. My first lap was 84 seconds, the second 93, third 103, and fourth 105, with 20-30 seconds rest between. Then I ran 2 laps at 3:38 minutes, then ended with 2 miles untimed. I've added 1 mile of 4% inclines at 5.5 mph to my TM workouts in Jan and been running 5 miles 3-4 times a week since the middle of March, previously only doing 5ks 3-4 times a week throughout the year. I am about 10 pounds overwieght so it might be best to focus on that. Anyhow what would be good six week plan to reach the goal?
     
  2. APERS

    APERS

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    Maybe you're routine is working, just needs help diet wise? Sounds like you're making a lot of progress.
    I'd say drink grapefruit juice in place of soft drinks. And keep doing what you're doing.
     

  3. Sechott

    Sechott

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    I think you're right, at this point the wieght would shave off more time than pushing training.