How to Prepare for the Timed Run Part of Your Physical Fitness Test

Getting better at running for a non-running athlete (swimmer, lifter, etc.) or someone new to the activity can be challenging as you can easily incur injuries such as shin splints, knee or foot tendinitis, and stress fractures. These injuries will require time away from running, so how you start to run is crucial to your ability to prevent them.

Here is an excellent question from a military member seeking to improve his timed run score:

How do you recommend pacing yourself when running with the specific goal to ace a fitness test timed run (1.5 miles distance)? Should I mix in sprints, long-slow distance runs, and tempo runs? What have you seen [as] the quickest improvements in people? Thanks -- Alex

Alex, if you think about it, three types of running can help improve your score. There are more, but for beginners focusing on a relatively short running distance, these methods will work the best for you. Mixing these into your week can keep you from getting bored and learn to run faster while getting into better shape. If you run 3-5 times a week, try the following schedule:

Goal Pace Running

This type mixes a speed interval and a tempo run, where you focus on a goal running pace for a specific distance. If you want to run a seven-minute mile to score a 10:30 1.5-mile timed run, for instance, you must learn what it feels like to run at that pace.

Try this one 2-3 times a week, depending on your running ability and history. Go lower if new to running, but if you can handle two miles a day for 3-5 days a week, then try the following for multiple days of the week:

Repeat six times.

• Run 400 meters (a quarter mile) in 1:45
• Walk 100 meters to recover

This is a seven-minute mile pace that you are now learning how to run. Eventually, this will get easier, and you can string together 800 meters (a half mile) and a full mile in seven minutes.

I define how you set a goal pace as one minute faster per mile than you are currently running. So if you are running an eight-minute mile currently for your 1.5-mile timed run (12 minutes score), a logical next goal pace is between a seven-minute mile and a 7:30 mile.

Faster Than Goal Pace

Some may call this sprinting, but I consider this between the speed of faster than your goal pace and a sprint. For this specific example, try a few sets of 200-400 meters at a six-minute mile pace -- or 45 and 90 seconds, respectively, for the distances:

Repeat four times.

• Run 200 meters in 45 seconds
• Walk 100 meters to recover

Repeat four times.

• Run 400 meters in 90 seconds or faster
• Walk 200 meters to recover

I would only do the faster-than-goal pace once a week, as the goal is to learn how to move your legs faster and get your heart rate up for a short period.

Slower Than Goal Pace

Some call this one Long Slow Distance (LSD) running, but this may be too much volume for the new runner, so consider the 50-50 approach to the aerobic base-building running day. Once a week is fine for this workout, but try using the BRICK method:

Bike for 10 minutes and run for 10 minutes at a leisurely pace. This will yield 20 minutes of aerobic activity, with 50% of the impact forces on your feet, shins and knees.

This method, if done too often for new runners, just gets you good at running slowly if you do not injure yourself with high-volume mileage each week. Remember, the goal is to improve your time for 1.5 miles (seven-minute/mile pace), not run five miles at a 10-minute per mile pace.

In conclusion, do 2-3 goal pace runs each week, adding a sprint and a mobility day between each run day. If you have some energy by the weekend for a fifth or sixth run workout of the week, try the 50-50 approach with the bike-run combo. If you can only pick one method because of your ability and schedule, go with the goal-pace running method 2-3 times a week.

Also, warm up with an easy five-minute jog or bike and light stretch before doing the above repeat workouts and cool down with easy stretches and massaging of tight muscles and joints.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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