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  1. #1
    Registered User silencer's Avatar
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    Preparation on how to run 1.5 miles under 10 minutes...

    Hi,

    I need to be able to complete 2.4km (1.5 miles) under 10 minutes. How would I be able to prepare myself for that?

    Do I just keep running that same distance and timing myself over and over? I can't see how that will make me faster...

    What special lifts/exercises/drills do I need to perform to reach the target?

    Would you recommend running 1.5miles Everyday? or every 2nd day?

    I'm a reasonably healthy individual, Male, 21 years old, I tried running it on a tredmill and could do just about 6 minutes worth (a little over half) of what was necessary, and then I had to stop, I havn't really been able to improve much at all the following 3/4 times, so that's why I am asking.

    Any help would be great, thanks.
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  2. #2
    Intensity Pearson87's Avatar
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    To increase run times on the 1.5k run it is best to use fartlek training. This involves a moderate jogging pace, followed by a sprint for say 20 seconds, then jogging for 1 minute, then sprinting for 20 seconds again. Basically, jog to recover, once recovered, sprint again. Do this and continue to increase your sprinting time each running period. Eventually you will carve off a few minutes.

    I would suggest running every second day to give your body a chance to break in. Do a lot of stretching after the run, and a light stretch before. Warm up before you run and before you stretch (jumping jacks, pushups and jump squats would be good)

    Good luck.
    Last edited by Pearson87; 11-26-2005 at 06:41 AM.
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  3. #3
    Hardtrainer GOP's Avatar
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    You could use fartlek or you could train fast at low distances or slower at longer distances, but I would avoid running at 1.5 miles...you don't gain strength like that, and you probably won't gain speed and endurance like that.

    Run on odd days (day 1, 3, 5, 7, 9, etc)

    Stretch on even days (day 2, 4, 6, 8, 10 , etc)

    Do this for 2 weeks but rest on the 3rd week, because the 3rd week is when most injuries occur (stress fractures, etc).
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  4. #4
    Registered User silencer's Avatar
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    Regarding muscle development, I take it that to increase endurance I should do High reps(15-20), 4 sets to improve my legs abilities to take lactic acid?

    Also, with Fartlek training, would say for example this be a good routine (I'll be training on a tredmill) :

    1 minute jog (9km/hr)
    2 minute run (14km/hr)
    1 minute jog (9km/hr)
    2 minute run (13km/hr) <-----After I finish this I am unable to run anymore.
    1 minute jog (9km/hr)
    2 minute run (13km/hr)


    Also should I mix it up a little by doing that like 4 times a week and 1 time during the week run 4km at say 9/10km/hr?

    Advice has been great so far, thanks.
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  5. #5
    Put It Overhead Mr Lee's Avatar
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    Greasing the groove works really well for running. Basically it involves high frequency but low intensity running. What you do is run as comfortably as you can as often as you can. For example if running 2 miles was my current max then i'd start running 1 mile twice a day, once in the morning and once in the afternoon. From there i'd start running a mile more times thru out the day or add distance to each of the two daily sessions, it all depends on what suits your daily lifestyle best.
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  6. #6
    Registered User silencer's Avatar
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    I'm at Uni, so I have quite a bit of free time usually (May/June is hell) , but i got Dec,Jan,Feb,Mar,April to Train and I have a reasonable amount of free time.
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  7. #7
    Registered User Get er Done's Avatar
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    run up steep long hills 3+ times a week. thats how i got a 1 mile run in 8 min flat.
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  8. #8
    Registered User silencer's Avatar
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    Ok I'm pretty terrible at maths, so I was wondering if someone could help me out with this calculation :

    At what speed would I need to run at in KM per Hour (Ie 12.4km/hr?) to reach the target of running 2.4km in 10 minutes ?

    1000 metres = 1km
    1600 metres = 1Mile

    -thanks
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  9. #9
    Registered User megaman821's Avatar
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    The quickest way to do it is figure out the pace you need to run at. Which in your case is 9 miles per hour. Now start running at or above 9 mph for as long as you can or until you hit 1.5 miles. When you fall below running at 9 mph stop and rest. When rested enough start running again until you have done 1.5 miles.
    Continue to do this every day or other day until you reach 1.5 miles without resting.
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  10. #10
    Registered User Get er Done's Avatar
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    Originally Posted by silencer
    Ok I'm pretty terrible at maths, so I was wondering if someone could help me out with this calculation :

    At what speed would I need to run at in KM per Hour (Ie 12.4km/hr?) to reach the target of running 2.4km in 10 minutes ?

    1000 metres = 1km
    1600 metres = 1Mile

    -thanks
    you would need to run @ 14.4 KPH
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  11. #11
    Trained by Apollo Creed JoeShmoe's Avatar
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    Why are you training on a treadmill? Is your "race" going to be on the treadmill? Is there any possibility you can run on a track, or at least the street? If so, I have a good one for you.
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