Question Number: 12164

Fitness 2/8/2006

RE: Rec or Select Other

Chris of Albuquerque, NM USA asks...

I like the look and feel of the new site.

Question for everybody. I'm a Grade 8 and considering upgrading to a Grade 7 (USSF).

Right now, I can run 1.250 miles on the treadmill at a stretch, and can do it in like 13 minutes, and I'm running most of it at 6 miles per hour. I'm 30 years old, and I believe the requirement according to the handbook for the 12 minute physical test run is 2200 meters. How many laps on a quarter mile track is that? I'm thinking 5.5, but I don't think a meter is exactly as long as a yard (I think it's longer, but you know us United States people, we really don't speak metric!)

I know it's not related to LOTG, but do you guys think I need to step it up a little, or do you think running a mile and a quarter is good to go for the 2200 meter test.

What does the Panel recommend for prep work for the upgrade?

Answer provided by Referee Keith Contarino

A quarter mile track is 400 meters. Get off the treadmill and go to your local high school track and train there. You also have to do a 200 meter and 50 meter run. WHen I took my Grade 7 physical 2 years ago I was routinely running 6-7 miles at a 8 minute pace. 6 miles per hour is only a 10 minute pace. For you to do 2200 meters in 12 minutes you need to be running at a pace faster than 9 minute miles. You'll have to average 2minutes 11 seconds per lap which is 8:44 per mile if I did my math right. As young as you are, you should be able to do this with ease or you're not in very good shape. We only had one person have trouble with the 12 minute run but 2 didn't qualify the 200 meter run. When I took the test I had already run numerous qualifying runs previous to the one that counted. I'd step it up. Would be a shame to pass the test and not the physical

Answer provided by Referee Richard Dawson

Treadmill is fine if winter conditions are preventing you from outside or an eliptical machine if you are nursing a knee or hip injury but the jarring of a run on the ground and the pace structure is very different try to get out doors as soon as weather conditions make it safe.
Step it up and then when the test comes you will fly by!
Cheers

The following questions were asked as a follow up to the above question...

See Question: 12347