From chapter six of "Running Dialogue" by David Holt, who has helped hundreds of people run their fitness test, or 5Ks.
The three mile timed run typical of most military, police, fire and other public safety departments is not a challenge to the recreational runner. But it can be tough on non-runners be¬ cause they are: * in poor overall shape--whether doing the test for the first time, or doing their annual re-test * or they are somewhat muscle bound in the upper body * are often overweight * have a tendency toward strength or anaerobic ability. * Poor fitness level. How often have you exercised in the last 9 months while flying a desk. Read Part One of Running Dialogue: then get your gluteal (butt) muscles and the rest of your body out there, and start at the level which won’t kill you. Build up to three to four miles, four times a week. * Naturally muscle bound. The other aspects of the fitness test will be easy. While get¬ ting ready for the run, ease back on any gym or weight work. Use your arms to practice an economical running style. * Overweight. Can’t get away from this one--fat will slow you down. Decrease your intake by 500 calories a day, and you will lose a pound per week. Second helpings; deserts; second and subsequent beers; regular soda; cheese and mayo on a hamburger...cut some or all for significant calorie savings. The exercise you are doing will help, too. Read the nutirtion chapter of Running Dialogue. * Anaerobic or fast twitch muscle fibers. These can be taught to work with oxygen. Steady runs will educate them to some degree. After at least a month of steady running you can move onto interval work...a type of training which has been around for decades, yet still isn’t used by most fitness runners. Run an easy mile. Run twelve times one hundred yards; use meters if you prefer. Do them at a good pace, but not an all out sprint. Jog back between strides to catch your breath. Run a mile to finish off. Next time, do 16 efforts. Alternate these interval sessions with an easy run, so that you run fast twice a week. After four sessions of 100s, do two sessions of 200s...eight the first time, 12 the second. Then for two more weeks: Day one...Run 20 x 100 meters Day two...easy run Day three...Run 16 x 200 meters Day four...easy run For the final six weeks before the test, keep the two easy runs. The third session, do eight 200s plus ten 100s. Do it as a con¬ tinuous run with 100 easy between efforts. The first session each week will be long efforts. Your preparation should include 800s, 1200s and 1600s; these are half, three quarter and mile repeats. Week one. Run 3 x 800 at 10 seconds per mile faster than target pace for your test. This will increase your maximum oxygen assimilation ability--it’ll open up your lungs. Take a good rest between efforts. If it matters to you, this is VO2 maximum pace. Week two. 2 x one mile at 10 seconds per mile slower than target pace. Doesn’t sound right, does it? World record breakers train at this pace. It will be your anaerobic threshold pace, which as plenty of Ph.D. types will tell you, helps you to run the test better, despite running the session slower than target pace. Actually, the threshold is closer to 20 seconds slower than test pace, but we want you to keep the session closer to your target pace. Week three. 3 x 1200 at target pace. This is to check your pace judgment. If you get the first lap wrong, make half the adjustment in the next lap, and get it close to perfect on the last lap. Five minutes should be enough rest. Week four. 4 x 800 as week one. Week five. Repeat week two. It’s ten to fourteen days till the test. Don’t increase training this week. Don’t overtrain. Reduce the other session to 6 x 200 plus 6 x 100. Week six. Two 1200s at target pace. cut a mile off of each easy run. Day four do 4 x 200 plus 4 x 100 This avoids over-training...still a common problem of public safety test takers, and first time 5K runners. Sufficient rest will give you a 10 percent increase in your potential performance. Meaning you’ll begin serious hurting at two and a quarter miles instead of at one and a quarter. You have a greater chance of success if rested. If you had 25 instead of 15 weeks to prepare for the 5K, you’d use fartlek from Part Two of Running Dialogue for variety from the 100 and 200s; include some resistance type sessions from Part Four, and some 300-400 efforts borrowed from Part Five. In summary then, if you’ve got 15 weeks At least four weeks of steady running to get the heart ready for: Five weeks of twice weekly short intervals...100s and 200s; then: Six weeks of long repetitions. 25 weeks...as above...then Five weeks of hills or other resistance training once a week. Three weeks of 400s, alternating with two weeks of 300 meter reps once a week. And rest up for the test.
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Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)