Run-Down Forums

[Guest]

My name is JD. I am going through the hiring process with the Drug Enforcement Administration. In approximately 3-4 weeks, I will be required to run 2 miles in 16 minutes. The course will be flat to no more than 3% grade.
I want to prepare for a course with the 3% grade. What is the best way to estimate how steep a 3% grade is?

At present time, I am running 1.5 miles in 12 minutes with about 33% of the distance uphill. Will I make it?!

[Anonymously Posted by: 'JD Vincent']

[Dan]

Hi JD,

The single best way to estimate a % grade would be to use a treadmill. However, I personally wouldn't worry about it. Instead, focus on preparing to run the two miles in 15:30-15:45, to allow yourself some leeway depending on the course. If you prepare solely for a specific grade, you probably won't adjust well to anything different. Your current pace is right where you need to be for an extra half mile, so you'd do well to work on longer duration and slightly faster pace.

Good luck!

Dan

[paulsceltic]

i honestly think that anyone can do that race!!!!!

[Dan]

It's unfortunately very common for someone to think something that comes easy to them should come similarly easy to everyone else. That's what earns many runners the title of elitist...

If it was insinuated that you're no good if you don't find 5 miles at 4:30/mile pace to be super easy, how would you feel? For a World XC participant, saying that is easy is about the same as one of us saying two miles at 8:00/mile is easy.

Dan

[training2run]

If you are able to run 1.5 miles you are practically at your goal.

If it were me, I would be running 3 miles, 4 or 5 times a week, starting easy and speeding up through the run.

Twice a week I would go to the track and run the straight aways plus part of the curves (220), and walk the rest of the curve for recovery. Shoot for 1:35 to 1:45 for the 220, and do four or five of them (more if you are able). Good luck - and you can do it! Mad Dog Mike www.training2run.com