trooper
New Member
Posts - 4
Likes - 3
Joined - April 2017
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Post by trooper on Apr 14, 2017 18:11:59 GMT -8
Allright, So i have to improve my "cooper test" which is a VO2max test, or endurance test for english speakers. The point is that you have 12 minutes to run on a track which is typically 400 meters and my personal goal is 3000 meters, aka 3k in sub 12 minutes. I currently run about 2600m in 12 min. how can i improve results, and yeah i know "to run faster, you have to run faster" and all that jazz. Could anyone give me some pointers in decreasing the time? the goal would actually be a 2 mile run in 12min because the test will be ran with a ballistic vest which weighs about 20lbs. Any response will be appreciated and if you want to join my challenge, I officially challange you!
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Post by mynewunit on Apr 17, 2017 4:33:20 GMT -8
Okay. The first thing I need to know is how much time do you have? I would actually run slower to run faster. Now I would totally do that just to mess with you, but if you have the time that is how to go faster. You need to get a heart rate monitor. Run as fast as you can at a 140 beats per minute. Now don't look at your rate for the first 3 minutes. The more days you go at that rate, you heart rate will drop or your speed will increase. I started with a 12 minute mile wearing about 30 lbs ruck. Got it to about a 9 minute mile for about 3 miles. Just out there going a little slower than you want to, for about twice as long as you want to.
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