Increasing running speed

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I am looking for some advice for my DS please.

He is getting himself in shape to apply to join the RAF. One of the fitness tests is to run 2.4km in just over 11 minutes. He has no difficulty in the distance just the speed.

Does anyone have any advice on how to build run speed please? The test is done on a treadmill and DS is at the gym every day.

Any advice gratefully received as DS seems to be stuck on just under 13 minutes.

thanks in advance

Disclaimer: Im no expert. Lots more knowledgeable (and faster) people will hopefully come along with more informed advice soon!

He needs to be running 7.03 min per mile. Could he try building up to that in intervals. So run that pace for one min, then one min easy. Repeat x 10. Next session try running that pace for two min, with one min breaks and building up in a similar fashion?

What's the longest runs he's doing? If hes just running the 2.5k on a treadmill, I'd recommend running longer distances eg up to 10k. This will be less boring done outside. That will make the sprint of 2.5k seem lots shorter and will build cardio fitness in general.

Also no expert but coming on to agree with intervals. I increased my running speed by doing regular treadmill interval training sessions...a few mins warm up on the treadmill at a comfortable pace then increasing the speed to a run. Run for 40seconds, jump feet to the side for 20sec rest then back on for 40 off for 20. Repeat for 10 mins say and then reduce speed for a cool down.

There are loads of training plans out there for improving your running.

Your DS really should be looking this sort of stuff up himself.

That's roughly an 8 minute mile - so Parkrunning in under 25 minutes, which shouldn't be hard in a fit young man (under 30)

To improve running, he needs to run. At least 3x a week, and with one of those runs being a challenge (hills, intervals, or distance). And he needs to look this up for himself. Remedial PT is easily arranged. But lack of motivation (evidenced by lack of initiative in preparing himself for a physically demanding career) is rather harder to fix.

Thank you for the advice about interval training, I will pass that on.

'That's roughly an 8 minute mile - so Parkrunning in under 25 minutes, which shouldn't be hard in a fit young man (under 30)'
or exactly 7;27 mm '(evidenced by lack of initiative in preparing himself for a physically demanding career' how do you know he lacked initiavative id say that is exactly what he is doing now the reality is the time is achievable for a young person but takes some level of training for the vast majority of young people
now i will be the only poster to use science an 11 minute run is mostly aerobic therefore he should be focusing on aerobic development somewhere between 80 and 90 percent

I run. The advice I read that makes sense, is intervals. To run faster, you have to run faster. Start in short bursts and build up to longer intervals when you can.

DS is in Army & had to pass almost the same threshold (I think he had 11.5 minutes to do the 1.5 miles).

He had a free Army fitness App on his phone that gave an interval plan & also nagged him to go running regularly.
I'm surprised to read test done on treadmill. DS's test was outside.
BUT, they didn't have to pass it until end of Phase I. Is your DS going in as officer grade?

bluepears thank you. When you say 80-90% do you mean 80-90% of the training time?

DS is following the training scheme recommended by the RAF themselves. From what he has heard a lot of people struggle with the run time. It is a pass/fail test.

Running with weights might help.

Or I can lend you my dog to chase him? 😂

Is there anyone in the fitness bit who he can talk to for advice?

the quick (well very quick in my opinion) runners i know, well under 3h marathon, 18 mins 5k etc do a variety of training tempo runs, speed track sessions, long runs, easy runs sticking to certain space etc and a variety of training types including weights and strength and conditioning at the gym. For the fitness tests doesnt he have to do other components such a number of press ups/sit ups in given time or jerry can walk ? Maybe improving overall fitness will be beneficial or practising running longer distances with weight. I really have no idea about military entrance requirements but im sure there will be information and guidance out their somewhere

i agree it would be more beneficial if he practices outside with a variety of terrains

80-90% (I assume other poster) meant 80-90% of maximum heart rate. Or 80-90% of perceived maximum exertion levels. Pretty constantly hard, in other words.

Might be different entering at officer level. I have strong impression that Enlisted Army bods didn't need to pass this running test before end of Phase I. Even the most tosser of the tosspots made it by the end.

Hi lljkk, yes test is apparently indoors in a gym on a treadmill. I remember when DS originally applied to join the Army as a junior he did the run outside.

They do the run test at the outset I guess to weed out the people who will struggle earlier.

He is also doing all the other circuit training as well. It is just the run time he is struggling to get down.

I will pass on the info about intervals and also the aerobic training. He will like having a bit of science to think about!

Sorry, forgot to add, he is going to apply to be a Weapons Technician, not Officer entry.

To be honest it's not a huge physical ask at all of a male under 30. I run a mile in just under 7 minutes and I'm a female aged 30. How is the rest of his fitness in general?

Interval running to build up to the speed. He needs to get comfortable with being uncomfortable when running; as others have said an 11 minute run will be mostly aerobic so he will feel short of breath at the end.

Unfortunately the only way to be faster is to push yourself out of the comfortable zone. A treadmill is also much easier than running outside, so perhaps encourage some training outside too - hills, uneven terrain and coping with weather conditions will make him a stronger and therefore faster running. Also he'll be coping with all this if he gets in and has to do lots of outdoor running so he should incorporate this.

Get him to work out his current max vo2 - the pace he runs at where he is right at his threshold - for me it's about 4.20 km/mile or roughly 14.5 km per hour. Then run intervals on the treadmill.

Start with - 500m/0.5km at vo2 max
Then 500m recovery (slower run, not walk)

Repeat 5 times to cover 5k. Maybe start with a warm up of 1k very easy running. This will massively help his overall stamina which I imagine is essential in the forces.

i didnt mean work at 80-90 percent i meant if you understand the diffrence between anaerobic and aerobic a one and a half mile run is mostly aerobic therefore he should train aerobically it most at an easy ish pace but get the miles in so something like this 5 runs a week 4 of them of 70 percent effort aprox maybe 8-9 mm but probably between 3-5 miles the other an interval session of some kind
let me put it this way if he does 30 miles a week it would be unlikely that he could not achieve it

Thank you for clarifying bluepears. Showed DS the graph - he was familiar with it. DS has taken on board suggestions re interval training and will be going to the gym with renewed vigour! I think he was just stuck in a rut a bit.

30 miles a week is a LOT. Build up to that carefully.

The advice from recruitment is not to pound the miles but to focus on getting the run time on the 2.4km/1.5 miles up. As they say, they will sort the fitness level they want by the end of basic training. What they are doing with the recruitment tests is eliminating from the start the people who will break down in the first couple of weeks. DD is fine with the press ups & sit ups etc.