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Why are you so intent on reducing your time? Cutting 15 seconds on a short run is not NEARLY as beneficial for you as lengthening your run. Don't worry about time, concern yourself more with distance.
Pace is what you're after. You've already got the cardiovascular work capacity, obviously. You need to get used to running at a faster pace - regardless of the distance. I would try running .75 or 1 mile distances at a faster pace (treadmill is easiest to measure this) to get your body used to the faster rhythm.
It's like improving your cadence if you're a cyclist. Just need to get used to moving your feet faster for the entire duration. You've got the work capacity to run 15 seconds faster, I have no doubts.
Yeah, if you are at 12:08, just run 1-2 miles 4-5 days a week. If you can, throw in a 3-4 mile run at a 10 minute per mile pace a couple times a week to get some endurance. To really build up endurance you need more than a couple of weeks and at your pace you don't need any specialized training. You will get better just by running a couple days a week and eating right.
hey guys I need your help on how to improve 1.5 mile run time. I got 12:08 any ideas on how to improve that in say a couple weeks or so by 15 seconds?
Believe it or not, carbo loading before a run, even a relatively short run, can be beneficial. I'm talking about a plate of pasta the night before. Also, take a day of rest before the day of your run but jog and do a little bit of speedwork up until then. Drink a caffeine drink an hour before your run. And finally, at the end of your run (like the last 1/8 mile or so) have a kick. Another words, accelerate and cross the finish line at a near sprint with nothing left in the tank.
Improving your time in any running distance involves doing a training regimen that's comprised of three parts: long, slow runs; tempo runs; and speedwork, or "interval training."
Your target distance of 1.5 miles is very short, so for your long, easy run days, you might try, say, running 3 miles, at around a 11-minute mile pace. This builds endurance and stamina.
For your tempo run day, do two miles at around a 9-minute/mi. pace. This allows you to work on form.
Then for your speedwork, do 8-10 200M sprints. This gives you stamina and finishing power and anaerobic exercise to build leg muscles for that final kick at the end of the race.
Take a day off between each one of these exercises; you may cross-train on those off-days--like maybe cycling or playing hoops or swimming or doing the elliptical machine at the gym--as long as you don't overdo it and exercise to only about 60% capacity.
Follow my program and in one month you'll cut 10-15% off of your current time.
Last edited by DrummerBoy; 03-10-2011 at 11:57 PM..
hey guys I need your help on how to improve 1.5 mile run time. I got 12:08 any ideas on how to improve that in say a couple weeks or so by 15 seconds?
Navy PT test? Are your running shoes more than 5 to 6 months old? If so, change them. You could throw in some sprints to change up your running routine.
hey guys I need your help on how to improve 1.5 mile run time. I got 12:08 any ideas on how to improve that in say a couple weeks or so by 15 seconds?
That is easy to do.
1. Watch that you are eating a good clean healthy nutrition plan.
2. Run 5 days, rest one day, run 5 days rest one day.
3. Day two - run 3 miles
4. Day three - run 3 miles
5. Day four - run 3 miles
6. Day five - run 1.5 miles
7. Day seven - run 3 miles
8. Day eight - sprint quarter mile, rest 30 seconds, sprint quarter mile, rest 30 seconds, do this for 3 miles.
9. Day nine - run your 1.5 miles in much much better time than you did before.
10. Day ten - run your 1.5 miles in much much better time than on day nine.
11. Day 11 - rest
12. Day 12 - rest
13. Day 13 - run 3 miles
14. Day 14 - run 3 miles
15. Day 15 - run 1.5 mile in personal best time.
The OP never said they were training for any military test. I assume they are running for fitness, in which case a beginning runner should not concern themselves with shaving off a few seconds on such a short run. Increasing distance is FAR more important.
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