I have to take a PT test on the 9th. I need to run two miles in 16:36 for my age group and it will be outside in PA. The run is a straight concrete sidewalk mile, turn around and run on the same side back. Info for ref:

-I am running on a treadmill, my most recent time was 15:23 on a brand new super high tech treadmill (which I hope is accurate minus the terrain smoothness but the sidewalk is pretty smooth)

-I am wondering, to improve my two mile time FAST should I run as fast as I possibly can the last quarter mile on the treadmill to improve? I am going to run tomorrow, Sunday and Tuesday and then have a 2 day rest of everything for the run next Friday.

-I know I am beating my time by en entire minute on a treadmill but I am worried that variables such as my paranoia, the weather/running outside will force me to tack on time.

-I get very nervous for PT tests even though I have never failed one in my life (knock on wood) but I am wondering if I get into the high 14:00s (14:50) or so if I should feel confident that I can easily pass the run outside so what do you think?

I have the choice to run on an indoor track but I am told that the air is very dry and sucks more than running outside where it may be cold but the air is flowing. I am choosing to run every other day because I am nursing shin splints, if I have enough time in between runs they don't bother me much otherwise I'd be running daily until that bitch.

 

2 miles in 16:50? Can't most people walk that far in the time given?

I'm not an expert on this or anything, but being in a Running club and having a mom who does marathons, this is just what I've picked up.

-Everyone is paranoid before a run. Not so much paranoia, but just a good bit of stress and anxiety. It's normal, and even with it you'll still run just as well as you do on the treadmill as you will for the 2 mile duration. Once your start running, your anxiety will wear off anyways.

-Keep a watch on you and track your time with where the time would be if you were on the treadmill, then you can estimate how far you've gone and have to go. Always go out slower and not near full speed, and just keep pace. Sprinting towards the end (about the last 1/4 mile) is your best bet to shave off time.

-Eat a large, carbohydrate heavy meal preferably 2 nights or a day 1/2 before the run.

-Profit?

 

Well I am at a 15:23 2 mile on the brand new techy treadmill as of two days ago. I didn't kill myself doing it either. I am just afraid I will get beat down by variables (it being outside, weather and sidewalk) and that will tach on significant time. How will this work out for me?

Run .20 @ 7.5

Run .10 @ 9.0

repeat for 2 miles? Will that be best?

I have three runs before the actual test run.

 

Average walking speed is ~3mph, so about 40 minutes for 2miles.

 

From personal experience, running on a treadmill and running outdoors are two completely different things. It is much more difficult to run outside than it is on a treadmill. I would focus on running the exact "course" you are talking about to make sure you can do it.

Doing HIIT, High Intensity Interval Training, will make you a much better athlete and improve your times. (Doing what you said .2mi @7.5 then .1@9.0)

 

You wanna ace this test? Have someone with an attack pitbull run behind you.

 

unless you've using the incline on the treadmill, an actual run is going to feel a lot tougher. your heart may be in good shape from using the treadmill, but your legs will feel it when you actually run. i would run the actual course as suggested by cu nick, you can probably get in 3-4 dry runs before the 9th... good luck

 

one other thing, running indoors in room temp air is a lot different than running outside in PA in January. another reason to start running outside so you can get used to it.

 

HA, understatement of the year.

Go out and walk an 8 minute mile, I'd love to see that.

 

One of the tricks a lot of the guys I know use is taking Advil prior to a race.

It does a few things, it keeps you calmer, your muscles more relaxed and when you get going you feel less pain, thus you can push harder.

I have heard of athletes using it on anything from a 5k to an Ironman and it makes a pretty big difference on their times. At this point it is too late to consider serious training, but if you can pull those times on a treadmill, you should be fine.

This does not serve as a recommendation, just a comment on what some of the athletes I know do...