Faster run time

[CommieHunter]

When you run, you want to work up to running without the break, and then gradually work up your speed. Next time you're out, do the same route as normal, but don't walk at all. Then, as you get a handle on that, start running a little faster. You can push it at the beginning and/or the end, and keep it steady in the middle.

Also, on a different day, do wind-sprints mid run.

Sprinting on it's own at the track, 40yd, 100yd, with short rests between (don't take too long or you'll loose the exercise).

[Snake_Eyes]

While I was at Bragg I ran with the "A Train" essentially everyone in our class that could sustain a 6:45-7:45Min Mile for several miles. What we did to train for the APFT 2 mile run (which I understand yours is a 1.5) was run all the way past the 82nd Colosseum and up three stops lights. Essentially the total run distance from the SWC school house to our turnaround point was roughly 4-5miles. To increase our speed we would do "Geronimos" which essentially the person in the back runs all the way to the front and rotate. This short burst of speed repeated over a long duration greatly increased our speed.

Essentially do what Commie said, run until you dont have to take a break and pick a speed that is slightly above the one you are comfortable with. IE: If you are running a 8min mile time, speed up to a 7:45min mile time. This is all subjective as you gauge it yourself but you get the idea. Also pick a point and sprint to it, then relax and cooldown for 2~3min then pick another. The goal is to get your resting heart rate above what it is when you are running normally for distance (this increases speed)

If you do this every other day (I do not suggest you do this workout everyday, your body needs time to repair and grow that muscle) you will see an improvement. Also I stretch for at least 10min prior to a run and after,also drink plenty of water the night before a PT test and also the morning of. Eat some carbs (pasta is awesome) so that you will have some energy reserves for the run. If you dont stockpile you will hit a wall towards the end of the test. This also depends on how early in the morning you PT test is. If its in the afternoon, eat some carbs in the morning rather than at night.

I'm currently averaging a 6min mile sustained for 2.5 miles give or take and have hit a barrier where I cant get into the high upper 5min mile times. (Seriously its frustrating) However remember this is for endurance running. For me to keep my mind off the muscle fatigue just think about your highlight reel of sexytime, a good movie, sing cadence in your head. Distance running is alot of mental toughness towards the end if you are really pushing yourself.

I wish you the best of luck with your time and train through the pain, if your legs are tingly and numb and you can barely stand after a PT record test, you didnt give it your all.

TL:dr

1) Run 3-4 times a week
2) Hydrate the night BEFORE PT test
3) Eat Carbs night BEFORE PT test for energy reserves
4) When working to improve time, pick points and sprint for 1min then 2 min break.
5) Run at speeds that are slightly above your current ability for sustained run
6) Never stop moving, maintain high heart rate by slow jogging. At all costs do not walk
7) FOR THE TEST: Sprint your guts out for the last lap if on a track or the minute you see the finish line, its not shameful to "release your demons" because after that PT test you have all day to recover. My best time for the 2mile was 11:58, I collapsed at the end of the track, proceeded to dry heave and was light headed. It was worth every second being the fastest in my class though

[Patrick750]

Go for time not distance. Running an X amount of miles a day will become to easy. You'll get faster and that X amount gets to easy. Run for an X amount of minutes and then you'll be able to go further in that same amount of time. You need to get the best amount of sleep TWO NIGHTS before the race/trial. Drink LOTS of water everyday until the trial. Eat lots of carbs, iron, and NO junk food. I did a similar distance run in track. The workouts I did were something like this:
Hard day: 3x600, 30 sec rest in between....2x800, 30 sec rest in bewteen...2 lap jog....1x1600

easy day: 30 minutes jog, Aerobic threshold pace (pretty much going as fast as you can for 3o minutes)

your week should look like this mon,wed,fri: hard day tues,thurs: easy

This is from cross country and track experience being instructed by the coaches who coach an undefeated track team and a cross country team with more state championships then you can count.

EDIT: Scientific something or other says stretching AFTER you run reduces tears/muscle pulls. Do a 15 min warm up jog before every workout then stretch every muscle you know how to stretch that is used in running.

[Switchback]

I think it is best not to set distance limits. I'm pretty hefty (over 200, ~205lbs) so running fast is tough. I managed to get a sub 6 minute mile by doing the following:

Pick your distance that you need to take time off (1.5 miles)
Double that (3 miles, derp)
Run it as fast and as often as you can until 2 weeks before test
Run 1.5 your "target distance" (2.25 miles I think) for one week
Then for 5 days before test, run your target distance as fast as you can once a day
Two days before=stretch, hydrate, motivate

Best of luck to you, Sir.

[Miracle]

Contrary to popular belief, short workouts done with a focus on explosiveness and exhaustion are actually more beneficial to your cardio capacity (ability to regulate oxygen and blood flow) than long workouts done with a focus on endurance.

In order to decrease your time running a fixed distance, you need your body to be able to work at an increased rate and maintain that rate over that distance. The way you accomplish this is by pushing your threshhold limit for respiration and work beyond what you normally believe is your limit.

It's extremely difficult to maintain this push for very long, especially when you first start training explosively, but as you continue, your body will adapt to the demand for a higher level of work, and you will see your fitness increase.

So basically, the best way to shave minutes off of your mile is to literally do sprints with cooldowns in between. Get on a track, SPRINT the 100 yd straights, and either walk or jog the bends. See if you can do this for four laps (approx. one mile on a standard track). If you explosively push your body to its limits during your sprints, you shouldn't be able to finish more than a few laps when you begin. Your body will adapt, and you will then be able to do more laps. That ability to work at a higher level will transfer directly over into you shaving time off of your run.

And your workout (with warmup) shouldn't take more than 30 minutes or so. But you should feel like dying at the end of it.

Sources: I'm entering my 4th year as an Excercise Science and Biomechanics student, and I have been competiting in Muay Thai for over half my life.

[Sahronax]

Do drum corps. Guarantee it'll whip you into shape...

[Patrick750]

Thanks guys, I'll try the sprints tomorrow.

Should I alternate running and sprints daily (i.e. Jog for x-amount of time on Monday, sprint on Tuesday, jog on Wednesday, etc)?

That's what i would do. the "hard day-easy day" system was invented by some runner in OSU. The easy days let your muscles recover and build. When you work out you're "tearing" muscles. The easy days let your muscles recover or else you'll start aching and getting really sore.

[Darius137]

Increase run times by running slightly longer than what you have to. For a 2 mile Army test, run 3-3.5 miles.

For the 1.5 Air Force one, run 2.5 miles or so.

Alternate between running those (no breaks) and working on time, and interval training. Do 2 miles in a neighborhood sprinting every other block. Keep the heart rate up.

[Lunchbox]

Do drum corps. Guarantee it'll whip you into shape...

Agree with this

[Miracle]

Thanks guys, I'll try the sprints tomorrow.

Should I alternate running and sprints daily (i.e. Jog for x-amount of time on Monday, sprint on Tuesday, jog on Wednesday, etc)?

Its important to give your body time to recover from total exhaustion. Definitely alternate each day, you may even need to take two days in between each sprint session. You need to let your muscles bounce back so that you can "destroy" the fibers again the next day, so to speak.

Guarantee that if you go till exhaustion, you'll also blow out your lungs (in a good way) in about two weeks of consistent workouts. You should see a dramatic change in your energy levels and alertness throughout the day.

[Snake_Eyes]

Miracle has a point on the track and sprinting the 100meters and then jogging the bends. If you only do sprints it wont be as good as running with short bursts. Ive been training for SFAS for the past several months with the advice from a SF Warrant in 7th group. The advice I was given I posted above.

[Kendodude]

I know what you need...

Play these songs on your MP3 player while running.
Believe in yourself.
Run like something is on the line.
And tell yourself "What are your legs?
Springs. Steel springs.
What are they going to do?
Hurl me down the track.
How fast can you run?
As fast as a leopard.
How fast are you going to run?
As fast as a leopard!"

YEAHHHHHRHRRRRR

[Voodoo Man]

Work your core pretty hard during your no-run days as well.

[CommieHunter]

I like Kendo's training plan.