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Old 03-09-2011, 08:26 PM
jds jds started this thread
 
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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?
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Old 03-09-2011, 09:00 PM
 
Location: Mammoth Lakes, CA
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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.
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Old 03-10-2011, 04:49 PM
 
Location: East Lansing, MI
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Air Force PT test?

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.
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Old 03-10-2011, 05:13 PM
 
Location: SE Michigan
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Keep running
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Old 03-10-2011, 06:35 PM
 
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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.
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Old 03-10-2011, 09:50 PM
 
Location: Here
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Quote:
Originally Posted by jds View Post
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.
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Old 03-10-2011, 11:45 PM
 
Location: Austin, Texas
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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..
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Old 03-11-2011, 06:41 AM
 
Location: Lafayette, Louisiana
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Quote:
Originally Posted by jds View Post
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.
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Old 03-11-2011, 08:17 AM
 
Location: SoCal - Sherman Oaks & Woodland Hills
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Quote:
Originally Posted by jds View Post
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.
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Old 03-11-2011, 01:16 PM
 
Location: Mammoth Lakes, CA
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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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