Discussion
Evening PH'ers, first time in this forum, basically, I have applied for the RAF, passed my initial exam and interview, but because of my fitness, they have "failed" me, and I have to re-apply in 4-5 weeks time, for the initial fitness test, I have to be able to run 1.5miles on a treadmill in 11 mins and 11 seconds, do 20 press ups in a minute, then do 30 sit ups in a minute. I have been working on my running for the past few weeks, but I am still getting breathless quite easy, only 17 too which isn't good, I don't drink or smoke (never have) and I only weigh 10 stone, so fairly low for my age, but I just don't feel much of an improvement to what I was only a few weeks ago, so, is there any tips or advice you can give me to help get to the stage where I can do 20 pressups, techniques and such like, and the same with running, what advice can you give me with that?
Thanks in advance, Tom.
Thanks in advance, Tom.
With simple stuff like press ups and running, the really simple thing is do lots of press ups, and lots of running! Do as many press ups as you can every day, and run every other day, trying to be faster each time
Make sure you practive the distance you have to run. Will also be good to run shorter, faster distances as well as longer slower ones.
Make sure you practive the distance you have to run. Will also be good to run shorter, faster distances as well as longer slower ones.
http://hundredpushups.com/index.html
http://twohundredsquats.com/index.html
http://twentypullups.com/node/1
As for running, just got for a run for fun, start it slow and gradually build up duration/frequency etc. The running will come easy once you're out there doing it.
http://twohundredsquats.com/index.html
http://twentypullups.com/node/1
As for running, just got for a run for fun, start it slow and gradually build up duration/frequency etc. The running will come easy once you're out there doing it.
I'm ex military and used to be real good at this stuff particularly punishment press-ups!
As others have said you just need to run every other day and try to beat the time but when you pass and prepare for entry you should do far more and different types of cardio otherwise you will suffer during training.
Over 11 minutes for a 1.5 mile run is really quite easy for most with any half decent level of fitness. We used to have to do it in less than 9 minutes, I could do it in 7.40.
It really is just practice.
To start with warm your body with a gentle run for 5-10 minutes at a pace that causes you to feel a little breathless but not too much and then start the clock at that pace and try to gradually increase.
I must stress nearly no one can suddenly go from no effort to full running effort and run well without a warm up! When I do that I get out of breath and find it difficult to keep a high pace after a few minutes.
As others have said you just need to run every other day and try to beat the time but when you pass and prepare for entry you should do far more and different types of cardio otherwise you will suffer during training.
Over 11 minutes for a 1.5 mile run is really quite easy for most with any half decent level of fitness. We used to have to do it in less than 9 minutes, I could do it in 7.40.
It really is just practice.
To start with warm your body with a gentle run for 5-10 minutes at a pace that causes you to feel a little breathless but not too much and then start the clock at that pace and try to gradually increase.
I must stress nearly no one can suddenly go from no effort to full running effort and run well without a warm up! When I do that I get out of breath and find it difficult to keep a high pace after a few minutes.
TomN94 said:
Thanks for the advice guys, I know I sound properly stupid, but what sort of things would you suggest for a warm up?
As OC said, a gentle jog for 5-10 mins should do. Anything to raise your heart rate and start a light sweat. The sweat is a good indicator you're 'up to temp'.
LordGrover said:
TomN94 said:
Thanks for the advice guys, I know I sound properly stupid, but what sort of things would you suggest for a warm up?
As OC said, a gentle jog for 5-10 mins should do. Anything to raise your heart rate and start a light sweat. The sweat is a good indicator you're 'up to temp'.My strategy when I used to do it was;
- Warm up followed by a stretch
- Start 1.5 at a reasonable pace and then accelerate until after a few minutes I was running at full pace
You'll have to judge from your own body when you are ready to go at full power and be able to make the time. This is why practice is so critical so as you understand when you can run as fast as possible and not run too hard too soon. If I ran too hard too soon, I could finish it just fine but my time would get hurt although that was academic to the test since I was so far ahead of the standard. I used to treat it like a personal challenge and try to beat my best time each time I ran it. I also used to think to myself the harder you run this bloody daft test the quicker its over!
My method was to also practice it over 2-2.5 miles and then when I had to do it over 1.5 miles, it was easy to hit it at full pace over the shorter distance with a small warm up.
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