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Strong Endurance Best way to increase 1.5 mile run using KBs

JPrete22

First Post
Hello everyone,
I am trying to get my 1.5 mile run under 10 mins. Currently at 10:26. I’ve been using KBs for a few years for strength training and would like some options on how to use the KB swing to better my time. I was thinking of runs 2 or three days a week with 3 days of EMOM KB swings to help with conditioning. Anyone used anything like this for a similar goal?
 
I'm about to start something very similar, 3 days a week running Maffetone style, with another 3 days a week of the Powertrain. Sounds like a promising combination, but interested to hear other ideas as well
 
Welcome, @JPrete22

I was an early tester of protocols such as this: From "Simple" to Serious Endurance | StrongFirst

I did this training from June to August of 2015 and did some pre-and post-tests. One was the 1.5 mile run. My results:
Pre-test 5/29: 11:54
Post-test 9/4: 11:30

In 2015 when I did this I was 47 years old. 11:30 post-test was my fastest 1.5 mile run EVER -- and I did the 1.5 mile run test every year for 20 years while in the military when I was age 20-40!

Based on my experience with it, I think the program lined above would be a great option for you.
 
I ran my Air Force Wing's PT Program for four years. This overlapped the period when @Al Ciampa was our Base Exercise Physiologist. Al implemented a six week "Train the Trainer" Course heavily modeled on StrongFirst. During my tenure, Al did the very first StrongFirst cert.

We ran a "kettlebellcentric" class on base, where I noticed "that muscular blond woman is here today." Of course, that was our one and only @Anna C !! But I digress.

For an entire year, I did swings, snatches, clean & press, and 40 yard sprints. That's it. A couple nights before my PT test I did ~40 pushups. That's it.

I rarely, if ever, exceeded 10 of any movement. I would occasionally do 20 or 40 consecutive swings. Also, that was 8+ years ago so my memory isn't as specific.

After that year I ran my PT test a month before my 51st Birthday . Maxed the pushups, maxed the situps, and ran my 1.5 miles in 11:18. As Al had patiently explained over and over, a good hardstyle kettlebell swing works your run and situp muscles.

My advice is to swing hard and crisp and also hit the short sprints. You are trying to run faster so practice some faster running.
 
Hello everyone,
I am trying to get my 1.5 mile run under 10 mins. Currently at 10:26. I’ve been using KBs for a few years for strength training and would like some options on how to use the KB swing to better my time. I was thinking of runs 2 or three days a week with 3 days of EMOM KB swings to help with conditioning. Anyone used anything like this for a similar goal?
Take 1 of your running days for the following: 20 2H swings with a bell that gets unpleasant around 15-16, set bell down and run 100m then turn around and run back, grab bell repeat swings and keep going until you get sloppy, or you could rest 1-2 mins after completing a round of 20-100-100.
Other run day, mile repeats, 9.5 mph+, full recovery in btwn.
3rd run day easy and 3+ miles.
 
Last edited:
Welcome, @JPrete22

I was an early tester of protocols such as this: From "Simple" to Serious Endurance | StrongFirst

I did this training from June to August of 2015 and did some pre-and post-tests. One was the 1.5 mile run. My results:
Pre-test 5/29: 11:54
Post-test 9/4: 11:30

In 2015 when I did this I was 47 years old. 11:30 post-test was my fastest 1.5 mile run EVER -- and I did the 1.5 mile run test every year for 20 years while in the military when I was age 20-40!

Based on my experience with it, I think the program lined above would be a great option for you.

Some things in favor of doing a "program" rather than just "add some of this, do some of this..." that I have learned, in hindsight:

1) A program comes with lots of guidance. How to progress, important points, and a reference to go back to if you ever want to run it again.

2) Pre-tests and post-tests can be really valuable for your own training history. I did a lot of these as I was testing A+A protocols. I learned so much about how I respond to training and what works for me through this process. Highly recommend a "before and after" or pre/post test, to see if your training was successful in improving your performance as desired. Your future self will thank you for the knowledge, and it's very satisfying to see if your efforts paid off. (Or sometimes they don't, haha... in that case, it provides good data that you can use to try a different way next time.) The program linked above has specific guidance for pre/post tests.
 
I am trying to get my 1.5 mile run under 10 mins. Currently at 10:26.

Your current time is 6:57/mile pace. Your goal is 6:40/mile pace. Take one of your weekly runs and break it up as :

(1/4 mile in 1:35) x 6. That's 9:30 pace for 1.5 miles.

or

(1/2 mile in 3:15) x 3. That's 9:45 pace for 1.5 miles

Rest as needed between repeats.
Warmup and cool-down at easy running pace to reach whatever you like as a total distance for the day.
Do more than the prescribed number of each interval if you feel able to.
If you're able to keep the pace through the final rep, consider going a little laster the next time out.
Start with 1/4 miles for a few weeks then switch to 1/2 miles.

That might be all you need to change about your current training - a few weeks of that ought to get your ready.

-S-
 
It shouldnt be a Big deal and i would like Steve write focus on running and not KB.
I run 3 times a week/30 min a time. Often i run fast the 10min in the middle or else just easy running.
Last time i did a 12min test i ran around the pace you should.
This isnt to brag, just to show that it should be possible.
 
Welcome, @JPrete22

I was an early tester of protocols such as this: From "Simple" to Serious Endurance | StrongFirst

I did this training from June to August of 2015 and did some pre-and post-tests. One was the 1.5 mile run. My results:
Pre-test 5/29: 11:54
Post-test 9/4: 11:30

In 2015 when I did this I was 47 years old. 11:30 post-test was my fastest 1.5 mile run EVER -- and I did the 1.5 mile run test every year for 20 years while in the military when I was age 20-40!

Based on my experience with it, I think the program lined above would be a great option for you.
I was just about to post the same program.
 
Your current time is 6:57/mile pace. Your goal is 6:40/mile pace. Take one of your weekly runs and break it up as :

(1/4 mile in 1:35) x 6. That's 9:30 pace for 1.5 miles.

or

(1/2 mile in 3:15) x 3. That's 9:45 pace for 1.5 miles

Rest as needed between repeats.
Warmup and cool-down at easy running pace to reach whatever you like as a total distance for the day.
Do more than the prescribed number of each interval if you feel able to.
If you're able to keep the pace through the final rep, consider going a little laster the next time out.
Start with 1/4 miles for a few weeks then switch to 1/2 miles.

That might be all you need to change about your current training - a few weeks of that ought to get your ready.

-S-
Yes. 400m intervals and repeats bring a wealth of benefits for all types of run distances from 1 mile up to marathon and even ultra training programs. They can be very taxing. One or two limiters I would suggest: 1) just like doing swings, don’t let your form get too sloppy, keep it crisp and clean for each 400, 2) end the workout with at least 1, maybe 2 intervals/repeats still left in the gas tank. Don’t go until the wheels fall off.
 
I guess it depends on how important/priority this goals is for you. If it’s highly important, you probably want your training focus to be running supplemented with kettlebell and other strength training; not kettlebell supplemented with running. There are lots of well developed protocols out there for run events of all distances.

I’ve suspected though that combining sets of swings with wall running (leaning on wall close to 45 degrees, high knee drives, and staying on the forefoot) would be a very valuable supplement to running.

I also suspect that Q&D with swings and push-ups would be helpful, but I’ve never tested it.
 
20 2H swings with a bell that gets unpleasant around 15-16, set bell down and run 100m then turn around and run back, grab bell repeat swings and keep going until you get sloppy
Kettlebell running can be pretty brutal. I used to get some interesting looks at the local track when I had my kb there and was doing similar workouts as part of my training for obstacle course racing.
 
Hello everyone,
I am trying to get my 1.5 mile run under 10 mins. Currently at 10:26. I’ve been using KBs for a few years for strength training and would like some options on how to use the KB swing to better my time. I was thinking of runs 2 or three days a week with 3 days of EMOM KB swings to help with conditioning. Anyone used anything like this for a similar goal?
Alactic and Aerobic training for the kettlebell/general fitness front.

Long easy distance runs builds the 'lungs' and shuttle runs, 60/120s (60 second sprints for 120s of walking), and other interval work build's the 'legs' for speed.
 
Thank you for all the inputs. Serious Endurance sounds like a good way forward mixed with some .25/.5 mile repeats on off days. I will definitely test before and after and let everyone know how it goes after my PT test.
 
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