New to posting on /fit/, so apologies if I post a taboo thread.

In short:
Don't eat 2 hours before running and stick to lighter meals before doing best effort runs.
To improve your times (Not gonna lie, 11 minutes is slow if you're anywhere near the ADSC)

I really suggest just not eating heavily before you run and leave it at least 2 hours.


Also, do a LOT of HIT, get those run times down. ANything less than 10:30 on the 1.5 miles means you fail the basic fitness test and have to go back and redo it until you do it.

>>39304503
Lower the distance.

Cerealabs milk is shit food pre workout. Please.

Stop eating heavy protein beans and toast.

Sip more water. Dont drink large amounts one to two hours before running.

If you are pushing yourself to the point you need to throw up you are being counter productive and harsher on your own system.

Try a heel toe strike rather than a hop jog. Hiit will improve times. Then go for distance. Dont overtrain. Takkng a day off can be more beneficial than pushing through 3 days in a row.

>>39304503
Running fag here try working up to doing 3mile runs that way your mile n half run is more relaxed and you improve run times also like >>39304566
Said avoid eating your one of those people who cant handle it

Do sprints and HIIT calisthenics style watch your numbers improve dont skip leg day do all the body weight squats you can

>>39304566
>>39304584

two hours before sounds good, i'll try that.

Yeah the run time is pretty shit right now, I'm joining the royal military police and the requirements to pass the army selection was 14 minutes, so it wasn't particularly challenging to pass the selection tests.

Currently it's a massive pain to get a decent measurement of my runtime on a flat surface; I do 12 minutes 20 seconds on my current route and then end up with 11 minutes 7 seconds on the flat route the army gives me for the test run. That's a difference of over a minute. I think at my current state I can push on a flat surface to 10 minutes 30 seconds, I got 3 weeks left before basic starts so it shouldn't be too hard.
>>39304566

Fortunately basic training is a whole 14 weeks so by the time it's over I'll have that 10 minutes 30 seconds by the ballsack, I just don't want to be "that guy" at the start of basic who can barely stand up let alone run around, and holds back the rest of the section.

Thanks for the advice. Just one more thing, what food should I eat 2 hours before? Currently sandwiches go down well, I think the bread acts like a sponge, anything else?

>>39304503
WTF is wrong with you needing to eat to run? if you must just have half a banana and push through at medium pace the whole time. Otherwise practice running when you first wake up without food.

>>39304621
This. If you regularly run 3 miles suddenly 1.5 is a cake walk.

My breakfast before swimming is half a L of water and a banana. I put it down like 30 minutes before getting in the water. Not sure if it's easier to keep something down while swimming but it works for me. I didn't feel great the first few times I did that, but I didn't feel bad either. Now it's a non issue.

Was in navy. Ran real fast. Heres what I did to train: Do sprints 3 times a week:
Mondays: 16x100m
Wednesday: a pyramid: 100, 200, 300,400, 300, 200, 100: Then a decent paced 800
Thursday: fartleks: 30 seconds on, 60 seconds off
Saturday do a 5-10 mile long slower run.

I ran a 7:20 mile and a half at 190 doing this training.

>>39304652
Peanut butter and banana sandwich on whole wheat or nutriloaf bread

Also dont forget to stretch ankles and itb keep your legs healthy
>>39304911
>>39304621
Good advice too