My current PR is 11:40 which is obvious I could use a lot of improvement. I wanna run a 1.5 mile under 10:00 which I think is possible.
I'm asking because I just moved to New Mexico March 18 and where I am at is a higher elevation and my run time has taken a dive to 13:00.
Some problems I have is running out of breath quickly and not being able to keep a pace.
And I know I'm already skinny, but would cutting down to 170 pounds help improve my run?
04-17-2010, 06:44 PM #1
Best way to improve 1.5 mile run?
04-17-2010, 07:22 PM #2
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04-17-2010, 08:01 PM #3
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Don't confine yourself to the treadmill. Run around the block, on a track, a treadmill - mix it up. Time yourself at a set interval (i.e. every other run, once a week, whatever). It's you against you, so you've got to keep beating your previous best time in the front of your mind. On a treadmill where you can control/monitor your speed more accurately consciously increase your speed at set intervals (i.e. increase a tenth of a mph per eighth of a mile, or half a mph every quarter a mile), and either increase the speed or shorten the interval every three or four runs.
Or just do like the other guy said and keep running a mile and a half. You'll get faster eventually.
04-17-2010, 08:10 PM #4
You can get more bang for your buck mixing intervals with tempo runs.
Try intervals 2x a week, and two tempo runs of 3 miles.
You'll do fine.
If you want to get more advanced with your prep this place has a good guide on prgramming your runs to max out your 1.5 mile time: www.sealswcc.com
You should be okay with the altitude by now, its been a month.
04-17-2010, 08:19 PM #5
04-18-2010, 06:30 AM #6
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04-18-2010, 09:49 AM #7
04-18-2010, 10:30 AM #8
The most specific training pace for your intervals would be your 1.5mile pace. However, bearing in mind a time trial over this distance will require a significant contribution from both aerobic and anaerobic energy systems, you may also want to consider performing longer intervals (to develop your aerobic capacity) and shorter intervals (to develop your anaerobic capacity).http://www.sprintstrong.com
04-18-2010, 12:05 PM #9
DCspartan: Here come the persiton police since it only took you 2 weeks(4 days longer then the average) to get used to altitude then everyone else should take the exsact amont of time.
The studies show and ,"I know they are wrong since it only took you a short time and the rest of the human race must there fore follow your pysiology" but most studies show that 80% of people take 10 days and 95% of people are aclimitised by the 45th day.
So why did I say four months. First problem is I used the word "about" that must have confused you sorry for using big words. Secondly the kid is going to try and cut weight when he is already skin and bone (based on the posted pic) so that will slow his bodies ability to adjust since he will not have the proper nutrition for his body to make the pysiolocigcal transiton. Unlike you he is not in a high state of fitness so it will take longer for his body to make the change. Remimber your vo2 max and lactate threshold is higher then his from your training.
third problem is he could fall into the 5% of people who never adjust or take a longer period of time then the average, so it would be best to advice a long adjustment period. This way he dosn't freak out after a few weeks of slow progress with luck he will adjust normaly with in the 10 day window and everything will be fine.
04-18-2010, 01:10 PM #10
04-18-2010, 03:00 PM #11
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