I've never ever exersize. I wanted to join the army and they predicted I'd get 15 mins after a few tries. I got 14.30 right off the bat. I'm quite tall and slim and was told it's very good but I hadn't eaten this morning and I hardly pushed myself.
The thing that stopped me most was chest pains.
So i guess 1. What was your first run time? 2. Is mine good and 3. Is chest pains before I'm actually tired normal? What can improve it. More running?
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14:30 isn’t too bad but it does need to be faster! My first run was about the same and I can safely say the best way to get faster is to get out and run.
Between 3-5 times a week is good but listen to your body after each run. If you’re pulling take a rest day or go for a slower paced run (recovery run). I’m nowhere near as fit as most people on here but the best thing to do is to get used to running and get used to being uncomfortable.
Good luck :)
Also test your 1k speed push it as fast as you can and try and head your previous time every time you do it!
I'm ex forces myself (infantry) my 1.5 in selection was 7.39
Stay consistent and push your body outta that comfort zone! Nothing will be achieved in it!
All the best T.
Intervals, hill sprints and longer runs will improve your time