agility test

[HeavyHitter2]

I have an agility test coming up July 11 for the department of corrections. I need to do the 1.5 mile run in just under 14 minutes, I'm 40 years old and have been trying to build up my wind but i'm having trouble with shin pumps, they get so pumped that I just can't run any more. anyone have any feedback on what I can do to help with this?

 

[Wolfpack]

Try taking 100-200mg of b-6 before running and if you're taking creatine, stop.

 

[scrapper13]

you are probably not gonna like this answer but the only real solution is stretching and repetition...the type of muscle built during running is for endurance and your problem right now is that you were training for short burst of power. As a division 1 wrestler i felt that my sport required the best combination of strength and endurance of any sport and at my peak i was able to squat over 400 yet still run 2 miles in 11 minutes.. that said the first few runs are going to be miserable but you have to push through and reteach your legs. begin by running every third day and after two to three weeks increase to EOD. Since you are training to achieve better times i dont think it is necessary to run everyday because you want to give your body the off day to heal so that the next workout you can push even harder. you said the run is 1.5 miles so i would in the beginning run 3 miles per workout so that when it comes time to do 1.5 it will seem like cake. As you get closer to the date gradually decrease the distance until you reach your desired 1.5 miles. In addition to the distance every few workouts do quarter mile sprints..they are the best for building up your lungs... sorry its a lot of info but this post was right up my ally...and if you need any more advice feel free to message me...oh and i almost forgot ice the sore muscles after every run