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PACE6.40
Your definitive guide to running 1.5miles in 10 minutes
Copyright 2013 www.armyfitnesstest.co.uk
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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.ukis
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 willArmy Fitness Test or any persons associated withArmy 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 dont 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.
7/28/2019 Pace 6.40
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The 3 Keys To 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.
Success
Attitude
Speed
Endurance
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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. Thismeans 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 mentalstrength. 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.
7/28/2019 Pace 6.40
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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 anytraining 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 yourheart 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 staticstretches (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 recommendedas part of a warm down.
The alternative and our recommendation, is to perform dynamicstretches 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.
7/28/2019 Pace 6.40
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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 obliques (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 obliques (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 1 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.
7/28/2019 Pace 6.40
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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 dont 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. Its 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 eachworkout 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
doesnt 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 arestarting.
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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Week Session Type DistanceSprint/best
effort Time
Recovery
Time
Type of Recovery Repe
1 Interval/Speed Training 30 Seconds 4 minutes Walking pace
2 Long Distance/ Endurance bui lding 2 Mi les
3 Interval/Speed Training 30 Seconds 4 minutes Walking pace
1 Interval/Speed Training 30 Seconds 4 minutes Slow Jog 1 min, Walk 3 mins
2 Long Distance/ Endurance bui lding 2 Mi les
3 Interval/Speed Training 30 Seconds 4 minutes Slow Jog 1 min, Walk 3 mins
1 Interval/Speed Training 40 Seconds 3 minutes Slow Jog 1 min, Walk 2 mins
2 Long Distance/ Endurance building 2.5 Miles
3 Interval/Speed Training 40 Seconds 3 minutes Slow Jog 1 min, Walk 2 mins
1 Interval/Speed Training 40 Seconds 3 minutes Slow Jog 1 min, Walk 2 mins
2 Long Distance/ Endurance bui lding 3 Mi les
3 Timed 1.5 mile Run
Interval / Speed Training Guide
Best Effort - Timed Run. Complete 1.5 miles as quick as poss
eek 1
eek 2
eek 3
eek 4
The Plan
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 tothe 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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eek Session Type DistanceSprint/best
effort Time
Recovery
TimeType of Recovery Repe
1 Interval/Speed Training 50 Seconds 2 minutes Slow Jog 1 min, Walk 1 min
2 Long Distance/ Endurance building 3 Mi les
3 Interval/Speed Training 50 Seconds 2 minutes Slow Jog 1 min, Walk 1 min
1 Interval/Speed Training 50 Seconds 2 minutes Slow Jog 1 min, Walk 1 min
2 Long Distance/ Endurance bui lding 3.5 Miles
3 Interval/Speed Training 50 Seconds 2 minutes Slow Jog 1 min, Walk 1 min
1 Interval/Speed Training 60 Seconds 2 minutes Slow Jog 1 min, Walk 1 min
2 Long Distance/ Endurance building 4 Mi les
3 Interval/Speed Training 60 Seconds 2 minutes Slow Jog 1 min, Walk 1 min
1 Interval/Speed Training 60 Seconds 2 minutes Slow Jog 1 min, Walk 1 min
2 Long Distance/ Endurance building 4 Mi les
3 Timed 1.5 mile Run
eek 8
eek 7
Interval / Speed Training Guide
Best Effort - Timed Run. Complete 1.5 miles as quick as poss
eek 5
eek 6
Training Plan Weeks 5 8
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 inthe 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
7/28/2019 Pace 6.40
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Week
Session
Type
Distance
Sprint/be
st
effortTim
e
Recovery
Time
TypeofRecovery
Repetition
s
1
Interval/SpeedTraining
30Seconds
4minutes
Walkingpace
5
2
LongDistance/Endurancebuilding
2Miles
3
Interval/SpeedTraining
30Seconds
4minutes
Walkingpace
5
1
Interval/SpeedTraining
30Seconds
4minutes
SlowJog1min,Walk3mins
5
2
LongDistance/Endurancebuilding
2Miles
3
Interval/SpeedTraining
30Seconds
4minutes
SlowJog1min,Walk3mins
5
1
Interval/SpeedTraining
40Seconds
3minutes
SlowJog1min,Walk2mins
6
2
LongDistance/Endurancebuilding
2.5Miles
3
Interval/SpeedTraining
40Seconds
3minutes
SlowJog1min,Walk2mins
6
1
Interval/SpeedTraining
40Seconds
3minutes
SlowJog1min,Walk2mins
6
2
LongDistance/Endurancebuilding
3Miles
3
Timed1.5mileRun
Interval/SpeedTrainingGuide
BestEffort-TimedRun.Complete1
.5milesasquickaspossible
Week1
Week2
Week3
Week4
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Week
Session
Type
Distance
Sprint/best
effortTim
e
Recovery
Time
Typeo
fRecovery
Repetitio
1
Interval/SpeedTraining
50Second
s
2minutes
SlowJog1min,Walk1min
7
2
LongDistance/Endurancebu
ilding
3Miles
3
Interval/SpeedTraining
50Second
s
2minutes
SlowJog1min,Walk1min
7
1
Interval/SpeedTraining
50Second
s
2minutes
SlowJog1min,Walk1min
7
2
LongDistance/Endurancebu
ilding
3.5Miles
3
Interval/SpeedTraining
50Second
s
2minutes
SlowJog1min,Walk1min
7
1
Interval/SpeedTraining
60Second
s
2minutes
SlowJog1min,Walk1min
8
2
LongDistance/Endurancebu
ilding
4Miles
3
Interval/SpeedTraining
60Second
s
2minutes
SlowJog1min,Walk1min
8
1
Interval/SpeedTraining
60Second
s
2minutes
SlowJog1min,Walk1min
8
2
LongDistance/Endurancebu
ilding
4Miles
3
Timed1.5mileRun
Week8
Week7
Interval/SpeedTr
ainingGuide
BestEff
ort-TimedRun.Complete1.
5milesasquickaspossible
Week5
Week6