Pace 6.40

PACE 6.40 Your definitive guide to running 1.5miles in 10 minutes

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Disclaimer While a lot of focus throughout Pace 6.40 is placed on pushing yourself to reach new strengths and set new boundaries, it is also extremely important to ensure that you do this safely and in the correct way so that your body adapts properly. All Information in this eBook which is produced for www.armyfitnesstest.co.uk is provided for both educational and resource purposes. It is your sole responsibility to consult a physician or a qualified fitness professional before performing exercises provided by www.armyfitnesstest.co.uk. You are solely responsible for the way information offered by us is perceived and utilised and you do so at your own risk. In no way will Army Fitness Test © or any persons associated with Army Fitness Test © be held responsible for any injuries or problems that may occur due to the use of the website or eBook. Army Fitness Test © will not be held responsible for the conduct of any companies and websites recommended on this website.

This eBook may not be reproduced or distributed or resold without the sole permission of the creator. © 2013 armyfitnesstest.co.uk - All Rights Reserved. Last Updated: 02/19/2013 15:56:39

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1.5 Mile Test “The Run” is famous throughout the world and used in many of the toughest military training and selection camps. The 1.5 mile distance may not seem very far however the required time in which you will have to run the course means that you will be pushing your body close to full capacity the whole time.

This is why it is so important to train for this critical selection test if you want to progress and become a Soldier. You must be fit, you must strong, you must be ready.

We have gathered resources and compared expert advice from all over the world to produce this definitive guide. The British Army has used the 1.5 mile run as part of Selection for thousands of applicants. It separates those who are capable of being a soldier and have the physical competence to serve their country from the people who just don´t want it enough. Make sure you are in the right group.

Our fantastic guide: Pace 6.40, gives you the strategic plan and a full 8 week training schedule to prepare you for running 1.5 miles in 10 minutes. We are confident that if you follow this guide and train with consistency you will complete the required run and pass this part of the Army Selection process.

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The 3 Keys To Success

Endurance Speed

Attitude

Success

In order to reach your goal of 10 minutes for the 1.5 mile run, you will need to focus on the 3 keys to success: Endurance, Speed & Attitude. All are vital elements for being successful in this challenge and our guide Pace 6.40 will give you the essential details of how to get to the required level of fitness.

Endurance Before you can work on increasing your speed of the run, you first need to ensure you have enough “gas in the tank” to get you to the finish line. Building your level of endurance so that you have the required stamina to complete the run is vital. The most effective way to do this is by completing longer distances at a slower pace than you will run when it comes to the final test. This will increase your lung capacity, build muscle and prepare your body for the timed 1.5 mile run.

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Speed Be under no illusion that to run 1.5 miles in 10 minutes is easy, even for an experienced runner this is a time that will push you to the limit. You need to maintain a pace of 6 minutes 40 Seconds per mile in order to finish on target. This means a constant speed on 9mph (14.4kph). The way to increase your speed is interval training. This will consist of sprinting over short distances followed by an equal distance of recovery and then repeating this for a set number of times or until you cannot run anymore. This will help to get you used to running at a faster pace and prepare your body for functioning better during your test.

Attitude Being mentally prepared and motivated to train and succeed can be the difference between winning and losing. You need to push yourself to keep to your training schedule and set targets that will mark the improvement you are making. Depending on your current fitness level, you may not feel much improvement is needed and this in itself can be counterproductive. No matter how quick you can currently run 1.5 miles, there is room to improve and this should be your overall focus. If you are able to run the distance in 10 minutes – fantastic. If you are able to run it even quicker – BETTER.

Joining The Army will hold many challenges that will push you to the edge of what you currently believe is humanly possible. Some are tough, gruelling physical tests while others are psychological and will push the boundaries of your mental strength. You need to make sure you are dedicated and willing to take on these challenges and then tackle them head on. The Army will not recruit half-hearted or undedicated Soldiers and the Selection process is in place to wean these people out.

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Avoiding Injury To be able to progress and to improve your current level of fitness, it is extremely important that you approach every workout and exercise in the correct way. You need to ensure you perform a full warm up and stretch before starting any training session. Exercising without a proper warm up can cause serious injury to your body and could result in you not being able to complete this fitness plan and in more serious circumstances not being able to take part in your Initial Army Training.

Begin with a light and gentle jog for 5-10 mins. This safely and slowly raises your heart rate and warms your muscles by increasing the blood flow to them. The next important part to any warm up is to stretch. Recent studies have suggested that static stretches (where you hold a stretch position for 10 – 15 seconds) are not beneficial pre exercise. Research is now showing that this type of stretch does not activate or “waken” the muscle in preparation for sport but instead could have the opposite effect and relax the muscle to a point of rest. With this in mind static stretches are still recommended as part of a warm down. The alternative and our recommendation, is to perform dynamic stretches that mimic the action of the movements that will be performed during the main exercise.

The next pages offer a guide to follow before each training session.

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Dynamic Stretching Exercises

Arm Swings Purpose: Dynamically stretch the shoulders, trapezius, triceps. •Stand tall, feet somewhat wider than shoulder-width apart, knees unlocked. •Keep your back straight at all times. •Overhead/Down and back - Swing both arms forward at the same time to an overhead position and then forward again, down, and backwards. Repeat 6 to 10 times. •Side/Front Crossover - Swing both arms out to your side at the same time and then cross them in front of your chest. Repeat 6 to 10 times

Side Bends Purpose: Dynamically stretch the oblique’s (external and internal) •Stand tall with a straight-up posture, feet somewhat wider than shoulder-width apart, knees unlocked, and your hands resting on your hips. •Lift your torso up and away from your hips and bend smoothly over to one side, then the other, avoiding the propensity to lean either forwards or backwards. •Repeat the whole sequence sixteen times in a slow smooth movement. Bending to the side you breathe out, and in as you veer back to the centre

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Hip circles and twists Purpose: Dynamically stretch the oblique’s (external and internal), waist area •Circular movement - Place your hands on your hips and spread your feet wider than your shoulders. Start making circles with your hips in a clockwise direction. Continue 10 to 12 times. Then repeat in a counter clockwise direction. •Twisting movement - Arms extend out to your sides, twist your upper-body and hips to the left, and shifting most of your weight on to the left foot. Then twist your upper-body to the right while shifting most of your weight to the right foot. Continue 10 to 12 times.

Ankle flips Purpose: Dynamically flexing the ankles •Walking up on toes keeping the knees and feet straight in a jogging motion. •Continuously moving forward and pushing off through the feet. Walk for 10 meters.

Walking High Knees Purpose: Dynamically flexing the hips and shoulders, and stretch the glutes, quads, lower back and shoulders. •Take an overly high step, driving your knee as high as possible, at the same time push up on the toes of your opposite foot. •Use a correct arm swing of 90° angle at the elbows, hands swing up to throat level and back beyond rear pocket.

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Running High Knees Purpose: Dynamically stretching the glutes, quads, low back and shoulders. •Apply proper running form with your elbows at an 90° angle and driving your hands up to throat level and back beyond rear pocket. •Stay on the balls of your feet, driving your knees up and down as high and quick as possible. Repeat 20 kicks within 10 meters.

Running Butt Kicks Purpose: Dynamically stretching the quadriceps and hip flexors. Warming the knee joint. •Begin running by flexing your knee and bringing your heel all the way to your buttocks. •Keep a slight forward lean throughout the drill, staying on the balls of your feet. Repeat 20 kicks within 10 meters.

Half Squat Purpose: Dynamically flexing the knees and hip region. Dynamically stretching the gluteus maximus (buttocks). •Stand tall with straight posture, feet wider than shoulders and the knees unlocked. Hold your hands out in front of you for balance. •Next bend your knees until your thighs are parallel with the ground. •Keep your back straight throughout the movement, and looking straight ahead. •Make sure that your knees and toes always point in the same direction. Your knees should not advance beyond your toes.

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•Once at your lowest point, straighten your legs by pushing off on your heels to return to your starting position. •Repeat the exercise 10 to 15 times with a flowing, controlled rhythm. Try to breathe in as you descend, and breathe out as you come up.

Lunges Purpose: Dynamically stretch the glutes, hamstrings, hip flexors and calves. •Stand with straight posture and both feet together. • Step forward roughly 1 to 1½ meter. Bending the front knee slowly while lowering into lunge position. •The front thigh should be parallel with the ground and the lower leg vertical. Your torso should stay straight up and looking forward. The front knee should not advance beyond your toes. •Veer back to the starting position. •Repeat with the other leg. Do 10 to 15 repetitions on each leg.

Walking Lunge Purpose: To stretch the glutes, hamstrings, hip flexors and calves. •Similar to "Lunges", but instead of veering back to the starting position, you should pull the rear leg through going forward in a continuous movement. •Step forward with a long stride, landing on the heel of your front foot and extending onto the toes of your back foot. •Complete the cycle by pulling your trail leg through and returning to an upright position.

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Ankle Bounce Purpose: Dynamically stretching the glutes, quads, and hamstrings, and flexing the ankles •Double leg bounce - Slightly leaning forward with your hands on the wall or any stable object, shift your weight to your toes. Raise and lower both heels rapidly (bounce). •With every bounce, lift your heels one to two inches from the ground. Try to maintain ground contact with the ball of your feet. •Do about 20 to 30 repetitions continuously. •Single leg bounce - Slightly leaning forward as in the double leg bounce but with all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground. •Then lower the right foot to the floor while raising the left heel one or two inches. •Repeat in a rapid, bouncy fashion. Do 15 to 20 repetitions on each leg.

Walking Straight Leg Kicks Purpose: Dynamically stretching the hamstrings, calves and lower back. •Move forward keeping your front leg straight. •Kick your leg up while keeping your knee straight and dorsiflexed ankle. •As this movement comes with great force, build up the intensity (height of your kicks) over 5 kicks to avoid the stretch reflex of your hamstring. •Try to touch your toes to the fingers of your opposite hand. •Repeat the same kick with your opposite leg.

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•Avoid slouching forward when reaching for your toes. Do 10 to 15 kicks with each leg.

Running Carioca Purpose: Dynamically stretching the abductors, adductors, glutes, ankles and hips. •Stay on the balls of your feet with your hips in a low semi-squat position. •The movement starts by twisting your hips and crossing one leg in front of the other, bring your trail leg through, and cross your lead leg behind the trail leg. Continue by alternately crossing your feet in front and behind. •Your shoulders remain square through the entire drill.

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The Training Schedule This 8 week plan has been designed to focus on improving your strength, cardiovascular fitness and speed in order to help you achieve a time of 10 Minutes or less for your 1.5 mile run. Before starting Week 1, it is important to know exactly what level of fitness you currently have. The first test is to complete 1.5 miles as quick as you possibly can. This will provide a base time on which you need to improve, and also enable you to see how much progress you are making in such a short time. As the real Army Selection testing takes place outside and on normal terrain, it is strongly suggested that you complete all of your training in similar conditions. The ideal training conditions will be a flat and stable surface, you want to ensure there are no steep gradients and that the ground is either road, or grass. The next step is to know exactly how far each of your necessary checkpoints (1.5 miles, 2 miles, 2.5 miles etc) are from your chosen start point. This ensures that you run consistent distances each workout and don´t run to far, or indeed not far enough. Army Fitness Test recommends using www.mapmyrun.com – it is a website that allows you to view maps of any location globally, and mark out specific routes that calculate the total distance. Once you have found a suitable stretch to perform your workouts, all you need to do is log on to the website and calculate the required distances. Here is an example:

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Here you can see I have marked out a 1.5 mile run. It´s an area close to my home town that I know is quite flat and suitable to train on. You will also see that there is a marker for 1 mile. This can be useful for your longer distance runs and can be used as a half-way point so that you complete the run at the exact same place you start it. The online tool is very easy to use and you can save different maps (for various distances). It essential that you calculate the exact distances so that you do not over train and progress throughout the 8 week program at the correct pace.

Keep Time It is essential that you use a stopwatch to time the sprints and recovery periods during your interval training. This program is designed to build your stamina and speed gradually and to avoid injury. Ensure that you follow it correctly and obey the given timings. The best way to do this is with a watch. Although modern smart phones have this app preinstalled, holding a phone is both uncomfortable and will affect your training. There is also a high chance that you will drop it and break it.

Comfort We suggest that you take time to research and buy a comfortable pair of running shoes for your training. Quality running shoes are designed to provide support to your body and reduce the chance of injury.

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Training Plan – Weeks 1 – 4 The first 4 weeks are designed to test and begin conditioning your body without placing too much stress on your legs. If you train too hard, or too often it is likely you will injure yourself. Make sure you give your body time to recover from each workout and always leave at least 1 full day between runs.

Preparation is key As previously mentioned, you need to know exactly which routes you will take on specific training sessions. Take the extra 10 minutes before each run to plan your route and you will progress quicker.

First Timed Run Before starting the 8 week plan, you need to time yourself on a 1.5 mile run. It doesn´t matter if you are currently very unfit, or if you need to stop at any point and walk some of the distance. The focus of this plan is to improve and in order to be able to mark your level of improvement it is necessary to know where you are starting. Make sure you warm up properly before starting and push yourself as hard as you can to finish the 1.5 miles in as short a time as possible. Record your time and feel proud that you have completed the first important step to running 1.5 miles in under 10 minutes.

Note: The first timed run will without a doubt be the most difficult. Once you begin the training program your body and cardiovascular capabilities will increase with every single session. Running is an exercise that is easy to notice the improvements quickly.

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The Plan Interval / Speed Training Guide Week Session Week 1

Week 2

Week 3

Week 4

Type

Distance

Sprint/best effort Time 30 Seconds

Recovery Time 4 minutes

30 Seconds

Type of Recovery

Repetitions

Walking pace

5

4 minutes

Walking pace

5

30 Seconds

4 minutes

Slow Jog 1 min, Walk 3 mins

5

1 2 3

Interval/Speed Training Long Distance/ Endurance building Interval/Speed Training

2 Miles

1 2 3

Interval/Speed Training Long Distance/ Endurance building Interval/Speed Training

2 Miles 30 Seconds

4 minutes

Slow Jog 1 min, Walk 3 mins

5

1 2 3

Interval/Speed Training 40 Seconds Long Distance/ Endurance building 2.5 Miles Interval/Speed Training 40 Seconds

3 minutes

Slow Jog 1 min, Walk 2 mins

6

3 minutes

Slow Jog 1 min, Walk 2 mins

6

1 2 3

Interval/Speed Training Long Distance/ Endurance building Timed 1.5 mile Run

3 minutes

Slow Jog 1 min, Walk 2 mins

6

40 Seconds 3 Miles

Best Effort - Timed Run. Complete 1.5 miles as quick as possible

There are full page plans suitable for printing at the end of this eBook

Each week is divided into 3 sessions. You can decide which days you want to do these but always allow at least one rest day between sessions.

Types of Session You will complete 2 Interval and Speed training sessions each week and 1 longer distance run to build your level of endurance. Interval sessions will increase your ability to run faster over longer periods of time. They are designed to rapidly raise your heart rate and physically push you to the limit for short bursts, and then allow your body to partially recover during each slower period. When running at sprint/best effort, you want to be aiming to run as hard and as quickly as you can during the allocated time.

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Long Distance sessions will train your body to be able to cope with running further and help build the muscles needed to perform well. You should maintain a pace at which you could keep a conversation. This will also increase your overall stamina. Your body will adapt to running the same distance session after session which is why distance increases throughout the Schedule. Although the actual test is only 1.5 miles, by training your body to run much further than this, it will be easier and enable you to complete the distance quicker.

At the end of week 4 you should be feeling a lot fitter, and it is a great opportunity to test yourself. Complete a 1.5 mile in the quickest time possible and compare against your original run time before you began the training plan. You should notice a vast improvement of at least 3 minutes and be much closer to your goal of 10 minutes.

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Training Plan – Weeks 5 – 8 Interval / Speed Training Guide Week Session Week 5

Week 6

Week 7

Week 8

Type

Distance

Sprint/best effort Time 50 Seconds

Recovery Time 2 minutes

Type of Recovery

Repetitions

Slow Jog 1 min, Walk 1 min

7

1 2 3

Interval/Speed Training Long Distance/ Endurance building Interval/Speed Training

50 Seconds

2 minutes

Slow Jog 1 min, Walk 1 min

7

1 2 3

Interval/Speed Training 50 Seconds Long Distance/ Endurance building 3.5 Miles Interval/Speed Training 50 Seconds

2 minutes

Slow Jog 1 min, Walk 1 min

7

2 minutes

Slow Jog 1 min, Walk 1 min

7

1 2 3

Interval/Speed Training Long Distance/ Endurance building Interval/Speed Training

60 Seconds

2 minutes

Slow Jog 1 min, Walk 1 min

8

4 Miles 60 Seconds

2 minutes

Slow Jog 1 min, Walk 1 min

8

1 2 3

Interval/Speed Training Long Distance/ Endurance building Timed 1.5 mile Run

60 Seconds

2 minutes

Slow Jog 1 min, Walk 1 min

8

4 Miles

3 Miles

Best Effort - Timed Run. Complete 1.5 miles as quick as possible

The second half of the training plan increases the difficulty and brings you even closer to completing your 1.5 mile run in 10 minutes or less. By now your body will have become used to running longer distances and your level of fitness will have greatly improved. The interval training is designed to become progressively harder with longer sprint times and shorter recovery periods. This ensures constant improvement and will continue to increase your speed and cardiovascular capabilities. Your heart will become stronger and your lungs will have a greater capacity. At the end of week 8 you should now be able to run 1.5 miles within your target time of 10 minutes. Even with all the training, it should still be difficult to complete and prove a challenge. On your final run, visualise your goal and push to achieve the time. You should now have the level of fitness to finish inside of 10 minutes.

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Final Note The British Army ensure that only the fittest and most dedicated people pass the Selection process. If you are committed to joining The Army then this training program will give you the best possible advantage of passing the 1.5mile test in the required time. You will need to be mentally and physically strong and pass a number of other difficult tests and challenges in order to succeed. This training guide has been developed to help give you the discipline and fitness that will help you achieve this. Follow the 8 week plan without tweaking or changing the times or distances and you will be extremely happy with the results.

For more information and advice on Army Fitness, be sure to regularly visit www.armyfitnesstest.co.uk for new training plans, workout ideas and challenges.

Thank you and good luck!

Army Fitness Test

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Interval/Speed Training Long Distance/ Endurance building Interval/Speed Training

30 Seconds

30 Seconds

30 Seconds

Sprint/best Distance effort Time 30 Seconds

3 minutes

4 minutes

4 minutes

4 minutes

Recovery Time 4 minutes

Slow Jog 1 min, Walk 2 mins

Slow Jog 1 min, Walk 2 mins

Slow Jog 1 min, Walk 3 mins

Slow Jog 1 min, Walk 3 mins

Walking pace

Walking pace

Type of Recovery

6

6

6

5

5

5

5

Repetitions

Interval / Speed Training Guide

1 2 3 Interval/Speed Training Long Distance/ Endurance building Interval/Speed Training

3 minutes

Slow Jog 1 min, Walk 2 mins

Type

1 2 3

Interval/Speed Training 40 Seconds Long Distance/ Endurance building 2.5 Miles Interval/Speed Training 40 Seconds

3 minutes 3 Miles

2 Miles

2 Miles

1 2 3

40 Seconds

Week Session Week 1

Week 2

Week 3

Week 4

Interval/Speed Training Long Distance/ Endurance building Timed 1.5 mile Run

Best Effort - Timed Run. Complete 1.5 miles as quick as possible

1 2 3

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Interval/Speed Training Long Distance/ Endurance building Interval/Speed Training

50 Seconds

Sprint/best Distance effort Time 50 Seconds

2 minutes

2 minutes

2 minutes

Recovery Time 2 minutes

Slow Jog 1 min, Walk 1 min

Slow Jog 1 min, Walk 1 min

Slow Jog 1 min, Walk 1 min

Slow Jog 1 min, Walk 1 min

Slow Jog 1 min, Walk 1 min

Type of Recovery

8

8

7

7

7

7

Repetitions

Interval / Speed Training Guide

Interval/Speed Training 50 Seconds Long Distance/ Endurance building 3.5 Miles Interval/Speed Training 50 Seconds

2 minutes

Slow Jog 1 min, Walk 1 min

Type

1 2 3

60 Seconds

2 minutes

4 Miles

3 Miles

1 2 3

60 Seconds

Interval/Speed Training Long Distance/ Endurance building Interval/Speed Training

8

1 2 3

Slow Jog 1 min, Walk 1 min 4 Miles

Best Effort - Timed Run. Complete 1.5 miles as quick as possible

2 minutes

Interval/Speed Training Long Distance/ Endurance building Timed 1.5 mile Run

60 Seconds

Week Session Week 5

Week 6

Week 7

Week 8

1 2 3

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