help with 1.5 mile run (sore, lifting, legs, drink)

[jds]

I need help getting a 1.5 mile run in 12:45. I cant seem to get to it. I run sprints of 300 meters then walk 30 seconds and I do 2 miles twice a week. Then I run around 1 mile twice a week. Then I do a little over 1.5 miles and its over 13 mins. I cant seem to figure out how to get to under 12mins and 45 seconds. IT seems that when I have .5 miles to go my lower legs are sore and I just want to quit any ideas on how to get through this?

[LaoTzuMindFu]

It could be a nutrition/fuel issue. What is your nutritional intake like?

[jds]

i just take creatine b4 i run in the mornings.

[Huckleberry3911948]

i assume its the law enforcement test been there done that. weight control is everything.

[rnc76]

What is your height/weight? Weight is very critical. Watch what you eat, shed 10lbs, I bet you'll see that time drop. Regardless, just keep track of your times. I would add a longer 3-4 mile jog one day per week. Or you could do a 5K training program. You'd burn through 1.5 if you did one of the 5K training programs on coolrunning.com. Once you get used to a longer distance, 1.5 will seem like nothing. A lot of it is mental.

Cool Running :: The 5K

Also, you need to eat a little something in the morning before you run. Your body has been fasting all night, you need a little bit of fuel. Even just a piece of wheat toast or a piece of fruit is enough.

[LaoTzuMindFu]

Originally Posted by jds

i just take creatine b4 i run in the mornings.

Why the heck are you doing that?

Still, what is your diet like? Are you eating clean and healthy?

Like RNC says, what is your height/weight? That could be another reason (other than your nutrition) why you've hit a plateau on your time.

Start running 5ks. If this is for law enforcement or fire department, your ultimate goal should be overall fitness and not just squeezing in the minimum time required to continue in the process. I would say, run 5k on M,W,F and do sprints on Tues and Thurs. This should be done in conjunction with resistance training.

[veuvegirl]

Keep doing interval training, that is the best way to increase your speed. Check out runnersworld.com they have wonderful articles about running.

[jds]

I weight 215 and Im 5ft 9. I lift alot weights thats why the cretene use is there. I also eat well, lots of water and I drink a little bit of crystal light. I eat lean meats such a chicken, fish, and beef like steaks.

[Leisesturm]

Ahh... well... duh... sorry jds I don't mean to be mean but... sheesh 215? The others nailed it for you didn't they. I am 5'10" and 195. I lift too but only for about a year. A year ago I was 180. But I am 50. I am guessing you are a lot younger than that. I do 10 to 20 minutes of rowing before each m-w-f lifting session. At your size I think you need to do some non-impact cardio on your workout days and maybe even skip the odd run and do a 20 or 30 min cardio session on an elliptical machine or rower. As others have said aim past the 12:00 1.5 and instead try to be well past that so the target seems easy. I just started running which is why this thread caught my eye. First day on the track I did two miles at 12 minutes each. It is as much mental as physical. You are used to pain already so I know you can do it. Good luck.

H

[TXboomerang]

You need to vary your intervals more. Instead of 300's, I would try running 200's, 400's, and 800's. Keep your 1 mile runs also, and maybe even increase your 2 mile runs to 2.5 or 3. So just a sample week's training would look something like

Day 1: 800x4, 400x4, 200x4, running each as an all out sprint, allowing heart rate to drop below 110 after each sprint before starting the next sprint.

Day 2: very light jog or walking, a "recovery" day with very little exertion

Day 3: 2.5 mile run, run the same route each time so you have an accurate comparison on of your performance from week to week. Try to push faster each week

Day 4: Run 1.5 miles then 1 mile, resting 3-5 minutes between.

Day 5: Off

Day 6: 800x8 rest 2-3 minutes between sets.

Day 7: off


That is just a sample idea of the changes I would make if 1.5 miles was the goal. You may need to adjust the volume or frequency as that is a lot of speed work and you may need a little more rest than what is indicated at least for 2-3 weeks while your body adapts to the training load. Your goals are also going to require solid nutrition. 5-6 quality meals per day, no junk food, lots of water.

As others have mentioned also, drop a few pounds. It will help. You should be able to accomplish that time at 215, but it will be that much easier if you are able to drop 10 pounds or so. I weigh around 235 right now and can run a 5k in under 25 minutes (3.1 miles), but I know once I drop to 225 that I will be able to easily trim another minute off that time without even improving anything else.