One of my goals for 2017 is to run 1.5 miles in 10 and a half mins. This is a test that the military use for selection.
It also helps with another a goal: improving my Vo2 Max because calculating your Vo2 Max uses the same test.
I had no idea until recently that your score is a key factor in longevity.
From this article, “VO2max is a measure of the maximum rate at which an athlete’s body is able to consume oxygen when performing a specific activity, adjusted for body weight.”
Check out this page on calculating your Vo2 Max.
Get on a treadmill and find out your benchmark time for 1.5 miles.
Then plug in the time into the calculator from the page above which looks like this:
Then compare your score to this page of tables:
My score as of 13 December 2016 is:
So that means according to the tables above, I’m between Average and Good.
I pounded it on the treadmill today. I’ve got some way to go to get to 10min 30 sec for 1.5 miles.
But I’ll get there.
My plan is to cut down my 1.5 mile time by 10 seconds every week, through running 3 times a week minimum.
That means 1 min cut down every 6 weeks and 2 min every 12 weeks (3 months).
My strategy is just to run faster every time.
To run faster for longer periods of time within the 1.5 miles.
Also, one tip I have is to take as big breaths as I can and hold the full intake as long as I can.
Why? If Vo2 Max is the rate that your body can take on oxygen, then I figure that trying to intake as much oxygen as I can stretches my Vo2 ability.
There’s no point running within yourself.
Go as hard as you can.
Let me know your goals for 2017 in the comments below.