re: Anybody know of any running programs for mile and 1/2 fit test

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Some people are decent and some people are douche bags.

You are the latter.

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Maybe, but if it makes you run faster does it matter?

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CrossFit workouts are great for me. I run thru the movements quickly and efficiently. My Fran time is 3:55.

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Sounds like your issue is more mental than physical. I was a decent distance runner but I used to really struggle the first 1.5 miles of CC races, no matter if I went out too fast or too slow. I had to learn to focus on breathing right and staying relaxed and comfortable especially at the beginning of races.

That said, speed work is VERY important, but first you have to get your body used to the feeling of "running at steady pace" over distance. Only way to do that is to mix in some distance runs.

It very well may be. I don’t know if I’m starting out too fast or to slow and then get out of my breathing rhythm when I try to speed up. I’m good running the distance at around a 15 minute pace. The consensus response has been to do some type of speed work, which I’m going to try.

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You’re either a genius or a massive tool.

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Why not both?

If you can do burbees baked into a wod you can run a mile and a half in 12-13 minutes as a bad runner. How long would it take you to do 100 burbees?

Not really sure if there’s any training method guaranteed to get you the results you desire, but here’s my advice as someone who hates running:

1. Don’t ever train on a treadmill.
2. Mind over matter.
3. Endurance builds slowly, but surely.
4. Practice controlled breathing techniques.
5. Keep running.


You can do this. Good luck to you.

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3 minutes. But explain to me how that is comparable to running a distance. That is a stationary movement. You do more work running.

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Thanks, now I know you're lying. You can do 100 burbees in 3 minutes (which is like ultra elite time, the Greyskull challenge is 5 minutes), but you average 10 minute miles on 1.5 miles.

Also try some farklet training.

- 2.5 miles total after warm-up
- half-mile at comfortable/easy pace
- quarter-mile a target pace
- quarter-mile at comfortable/easy pace
- half-mile at target pace
- half-mile a comfortable/easy pace
- quarter-mile at target pace
- quarter-mile comfortable/easy to finish

Try this twice a week to start and modify as progress is made. Also for some people its easier to base it off total time instead of distance, so 7 mins easy/ 3 hard/ 5 easy/ 5 hard/ 3 easy/ 3 hard/ 5 easy, etc.

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My Fran time is 3:55. I bet yours is faster

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I doubt Mingo could do five 95lb thrusters much less 45

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1. Don’t ever train on a treadmill.

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Is this really a big deal? It’s so much more convenient

I shaved a lot of time off my 3 mile PFT score in the Marine Corps by making some simple posture/form changes.

1. Core tight and back Straight
2. Proper arms motion ( not too high, etc)
3. Don't over or under stride. Find that natural stride length for yourself.
4. Natural breathing - This was hard for me due to broken nose and very closed off nasal passages so I break through my mouth only when running.

I found a video that breaks down some technique concerns pretty well. There are many others out there.

Bad posture has a bigger effect on longer distances BUT you will still beat up your body and make things harder for yourself on the short distances too.