Perhaps it is the case of some more of our readers, or at least will help us to know how to train a short distance that we have to complete in a short time (as is the case of 1000 and 2000 meters tests in police oppositions). Without further ado, let’s see how best to train to pass this race test.
To pass the mile and a half test (2.41 kilometers) in less than 11 minutes we would have to run at a steady pace of
05:23 min / km around 4:30 min / km. We already know that this does not work like this: we usually start from a lower rhythm in the first few meters to accelerate towards the end, and we will need to manage well below that rhythm to make sure we pass the test.
- Background training: This is the first thing we should do. We need to have a good aerobic background, even if it’s a short test, which we can work on. Working our bottom with longer exits (at least 5 kilometers) at a gentle pace will give us good support for other types of training.
- Series training: This is what will allow us to improve our speed. The short series (below 600 meters) at a fast pace and with short recoveries are the ones that help us most in this type of tests. Dedicate one day a week to do a series training as an 8×400 or a 10×200 and remember that the ideal is to rest the next day to ensure a good recovery.
- Slope training: The slope training helps us work the explosiveness and train the muscles of the legs. You can opt for short series in slope, like 6×1 minute or 8×1 minute . Make sure you recover correctly at the end of each slope: you can jog down to a very gentle pace to lower the beats and prepare to re-climb.
- Training in the gym: Do not leave aside the specific training of the lower train musculature and core. A great way to do it is based on jumping exercises that will help us improve our explosive strength. The jumps to the drawer are a very good exercise to include in our workouts.
One day a week of each type of training is more than enough for us to pass the test of the mile and a half, how long do you run it?