Hi everyone.
I hope that this is the right place for this post.
I am required to pass this one fitness test for my work every year. I passed the test 2 years ago with a few weeks of training – but I have been injured for 19 months with almost zero physical activity since then. I’ve been training every day for last 30 day, but I am having a hard time with it because of being inactive and for such a long time.
I’ve looked up bunch of websites on the Internet – but I do not have enough knowledge when it comes to running and training to decide what my training should be like. Any advice on what my training should be like for next 20 days (my test is 21 days from now) would be greatly appreciated!
Test starts with:
1. 50m sprint in 7.5s
1min break
2. 200m sprint in 32.0s
3 min break
3. 50m sprint in 7.5s
1 min break
4. 200m sprint in 32.0s
10 min break
5. Cooper test: 12min run, must run 2,700m (6 and 3/4 laps).
I have no problems with the 50m sprint. But, I am struggling with the 200m sprints. I am able meet the time requirements, but I have to sprint them at 90% - 100% intensity and I end up with 30.5 – 31.5 secs per sprint … but before my injury, I was able to do it in about 25 – 27secs using same intensity. So back 2 years ago, when I ran the test, I pushed it at about 80% - 85% and got it done at 29s and save much energy for my long run.
The big issue is that these 200m drag all energy out of me … especially now that I have to do them at 90% - 100% just to pass – so when it comes to the long run, I am almost dying out.
My training thus far has been focusing mainly on the long run only. I figured that first 6 laps should take me 1.45s with the last 3 quarters with 1:30min – which is what I’ve been trying to do each day. I worked my way up to the point where I am either 50m short or 50m beyond the 2,700 target. I actually started getting these results about 5 days ago – but I struggled with it before hand.
However, I have never tried doing the sprints first and than doing the long run. Hence the reason why I think that I will have a hard time passing the test.
I am 22 yrs old, 185lbs, and 6” 1’. I gained about 10-15lbs since I’ve been injured.
Any advice would be greatly appreciated!
Thanks for your help!
Dan
I hope that this is the right place for this post.
I am required to pass this one fitness test for my work every year. I passed the test 2 years ago with a few weeks of training – but I have been injured for 19 months with almost zero physical activity since then. I’ve been training every day for last 30 day, but I am having a hard time with it because of being inactive and for such a long time.
I’ve looked up bunch of websites on the Internet – but I do not have enough knowledge when it comes to running and training to decide what my training should be like. Any advice on what my training should be like for next 20 days (my test is 21 days from now) would be greatly appreciated!
Test starts with:
1. 50m sprint in 7.5s
1min break
2. 200m sprint in 32.0s
3 min break
3. 50m sprint in 7.5s
1 min break
4. 200m sprint in 32.0s
10 min break
5. Cooper test: 12min run, must run 2,700m (6 and 3/4 laps).
I have no problems with the 50m sprint. But, I am struggling with the 200m sprints. I am able meet the time requirements, but I have to sprint them at 90% - 100% intensity and I end up with 30.5 – 31.5 secs per sprint … but before my injury, I was able to do it in about 25 – 27secs using same intensity. So back 2 years ago, when I ran the test, I pushed it at about 80% - 85% and got it done at 29s and save much energy for my long run.
The big issue is that these 200m drag all energy out of me … especially now that I have to do them at 90% - 100% just to pass – so when it comes to the long run, I am almost dying out.
My training thus far has been focusing mainly on the long run only. I figured that first 6 laps should take me 1.45s with the last 3 quarters with 1:30min – which is what I’ve been trying to do each day. I worked my way up to the point where I am either 50m short or 50m beyond the 2,700 target. I actually started getting these results about 5 days ago – but I struggled with it before hand.
However, I have never tried doing the sprints first and than doing the long run. Hence the reason why I think that I will have a hard time passing the test.
I am 22 yrs old, 185lbs, and 6” 1’. I gained about 10-15lbs since I’ve been injured.
Any advice would be greatly appreciated!
Thanks for your help!
Dan