Fitness Exam

[g0li4th]

I'm trying to get ready for an LEO fitness exam which includes both 1.5 mile run and a sprint. What do you guys recommend for training both running and sprinting without injury?

I finished week 7 before a long break earlier this year, and am now starting over at week 1 (while pushing to run a little bit faster during the jog portions).

[Oldfloss Administrator Graduate]

How long before the exam?

[g0li4th in reply to Oldfloss]

No firm time limit, I was hoping to be ready in about a year.

[Oldfloss Administrator Graduate]

Right..plenty of time then... so begin this again from Week 1.... start to build up,,,you know what to expect, so, listen to your body and when you feel happy then maybe, about Week 7 again, begin to gently up the speed.

Check out the link for Newbies just to refresh your memory...

healthunlocked.com/couchto5...

Stamina and strength work on some of your rest days will be essential, so take a peek at the Strength and Flex site.

healthunlocked.com/strength...

The 1.5. mile run will be no problem... if there is no time limit...

I feel, there will be no quick fix to speed, without the risk of injury... but there is much you can do.

After the Nine weeks and Graduation then think about actively, adding speed work into your running programme.

The C25K +podcasts are useful.... as a starting point...

then there is a wealth of different ideas out there...

E.g.

runnersworld.com/training/a...

Interval raining too... very useful...

E.g.

nhs.uk/live-well/exercise/i...

As long as you build up gradually and slowly there should be plenty of time for you to get to where you want to be... and you will have fun too !

I hope this may have been of some help... and we look forward to your posts...