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Comments
1.5 mile run
Hello.
I'm currently in the process of trying to join the British Services (The marines).
I have to do a fitness test which consists of doing 1.5 miles in 10 minutes or less.
I tried to do it today at a speed of 15.5KPM I got to 7 minutes and my lungs just couldn't take it anymore.
It also left as though my legs were going to fall off.
Is there anything recommended to do so that when I take it again, i won't fail.
Thanks in advance.
Jamie
Hi Jamie I would suggest
Hi Jamie
I would suggest starting off slowly and building your training up week by week until you are able to comfortably make the time limit.
You may also benefit from doing some speed interval session which will also help your stamina and endurance. I'm sure though with a regular training program you'll have no trouble making the time.
Cardiac Fatigue
I am 60 yrs old and have started running long distance only 10 yrs ago. My performance at the age of 50 was rather unbelievable because I was much better than many young peolpe especially on long distance running. I was running nearly everyday until last year. Since this year I started feeling a sort of fatigue at the level of cardiovascular system. However after one or two days rest I am back on the road. But this problem which at the beginning was rather espaced is now recurrent and is damaging my confidence. Can anybody tell me whether they have noted such problem and advise? Many Thanks.
arm strength in hockey players
Does your arm strength affect how far you can hit a field hockey ball?
building stamina along with speed
Hello,I generally train for soccer and have had good success with speed training.So much so that when I move off I often feel like some force is pushing me from behind.Naturally I'm delighted with that outcome but It's also quite evident that as a consequence such speed tends to sap my energy somewhat quicker than before.Is this an inevitable consequence?In seeking the best of both worlds I ask how can I now build stamina along with my increased speed?Put another way,how can I utilize my maximum speed for longer periods?
well, there are a few things
well, there are a few things you should consider doing, i will explain them from the basic (and the first you should start with) to the more advanced:
1. you should start training for endurance even outside the soccer field this will help your body support the speed and maintain it for a little longer, also and more importantly it will enable you to recover quickly from a sprint and start another one after a shorter recovery period.
2. if you want to improve the time you can last on a sprint you should train just for that. check for how long you can maintain your sprint and the try to maintain it for a longer time in each training session. obviously you should only time your first sprint in every session because fatigue will hurt your preformance after the first sprint.
3. the last thing i can recomand is to try sprinting a certain distance (400 meters is my favorite for this purpose) then rest for about a minnute and sprint again do this for 5 times or so (basically as many times as you last).
hope this has been helpful
Speed training
I am in the Brit forces and have been for 17 years. My current time for the 1.5miles is 8mins 45 sec. The best way to train for this short but fast run is speed/interval training. Either use the treadmill (setting interval training mode)or a 400m running track. Your sprints should last at least 1 minute and 1 minutes rest for roughly 5-10 sets. At the same time conduct 2 runs a week at a distance of approx 3-5 miles working at a speed that is only just uncomfortable to talk. Once a month mark out a 1.5 mile route and time yourself. For this run you really need to improve your VO2 intake ability and this is achieved by interval training and hopefully stop the 'burning' feeling you get. Let me know how you get on. Regards and good luck.
Speed training
I am in the Brit forces and have been for 17 years. My current time for the 1.5miles is 8mins 45 sec. The best way to train for this short but fast run is speed/interval training. Either use the treadmill (setting interval training mode)or a 400m running track. Your sprints should last at least 1 minute and 1 minutes rest for roughly 5-10 sets. At the same time conduct 2 runs a week at a distance of approx 3-5 miles working at a speed that is only just uncomfortable to talk. Once a month mark out a 1.5 mile route and time yourself. For this run you really need to improve your VO2 intake ability and this is achieved by interval training and hopefully stop the 'burning' feeling you get. Let me know how you get on. Regards and good luck.
Body Fat Measurements
Target goal of mine is to get my body fat down to 10%
I'm currently 40yrs old 85kg at 13% BF, this is measured on scales,
I also own some calipers with I understand to be better and more reliable.
Can someone give me some advice and opinion on what is the better method of measurement, and how to take caliper reading accurately.
Feel free to throw some ideas and opinions for training in as well. Reduced body fat and improved muscle tone are my goals this year.
I presently weight train, 3 times a week, run a mix of intervals and long run (once a week) probably dont do enough flexibility or core work though.
Working at Level 3 reps personal trainer award.
Marine Run Training
Hi Jamie,
Where does this test take place,
On grass, on a track, on a treadmill.
Firstly I would suggest training on the surface that you'll be tested on.
Secondly I'd suggest training for this about 3 times a week, depending on when the test is.
Typically I'd suggest three types of run
Tempo, endurance(type) and Speed.
Tempo - run at a pace of 6min 45sec (per mile) for
5 x 800m
then next tempo session 4 x 1000m
then next tempo session 2 x 1mile
then 1 x 1.5miles
Speed or Hill - find a good hill on grass preferably and spend 30secs running up at full pace x8 or flat out on a track for 30sec times 8
Endurance - this will give you a reasonable base, try just running easy and comfortably for 45min without stopping at about 70%max hr.
Typically train every second day.
Good luck
Cardiac Fatigue
You mentioned it in your Question, After you rested one or two days you were back on the road. The problem is a characteristic feature of overtraining. Understand the confidence level it shoud not be damaged, relax and feel good.
Dorian Pulliam
www.tni.com/ibelieve
480-228-9550
Method of Body Composition Measurement
Calipers are reliable as long as you accurately landmark your points of measurement. The more spots you use in your measurement the better.
I have a favorite method that is portable and takes a more comprehensive measurement than a subcutaneous (caliper) test. The method I use with my athletes is full body bio-electric impedance. Electricity always takes the shortest path. If you stand on a scale it takes a lower body measurement and guesses the rest. The opposite is true for the hand held testing.
This method will measure you from wrist to ankle. So unless you are freakishly different from one side to the other it will provide a great bodycomp snapshot, with hydration calculations as well.
Biodyncorp has a great product. Ask to see if any of your local gyms or physios utilize this method. You won't be disappointed.
In health,
Todd
Hockey Sticks
What is the best Hockey stick? I currently have an CYCLONE. What is the best, and best price?
arm strength in hockey players
Yes, and also your stance, now, I have to say, think about it.
If you were a scrawny little thing, with no muscles at all, do you REALLY think that a nice, fit person would have the same amount of strength as you?
No.
:D
Arm Strength
i think your arm strength will be effected if you will throw a ball , isn't it?
----
link building
Squash Training
Can anyone give me workout plans for specific squash fitness, can't seem to find any on the net. I know you have to work on aerobic and anaerobic exercises. I play at a relatively high standard but find my fitness level lets me down at the high end. Does anyone know what the professionals do for fitness before, during and after season? And be specific about it e.g number of reps, sets, exercises, and how to improve
many thanks
Steven
taekwondo
can anyone give a specific drill for my sparring. i need to bulid on my reaction time. Mine is 5 but i want it to go down
thanx
Body Fat Measurements
Hi Stuart68
I'm 48 yrs old and have kept my body fat below 8% for over 20yrs,before that I was at 15 - 18%.
I would skip the the long run, unless distance running is another goal of yours.
Me and a lot of clients of mine have great results with intervals , H.I.T weight training and paying attention to what, and when we feed our bodies.