Can anyone in here run the 1.5 mile in under 10 mins?

[TAWS6]

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs)

Any tips??

Starting 180 lbs (12-13% bf)
Lifting to maintain mostly

Monday- upper strength
Tuesday- lower strength am, easy 2-3 mile run pm
Wednesday- longer run 5-7 miles
Thursday- upper hypertrophy
Friday- lower hypertrophy
Saturday- longer run 5-7 miles
Sunday- speed work either 400m repeats or Fartlek. 1 mile warm up into 4-8 400s then 1 mile cool down.

[Camarija]

Haven't ran like that in a long time, but your plan looks good

Fartlek, like planks, the exercise you love to hate

[air2fakie]

Dude play some competitive/social sports instead of running by yourself.

[TAWS6]

Dude play some competitive/social sports instead of running by yourself.

Already did all that. Want to be left alone lol


I’m guessing stacking up the miles per week is probably useless. Lots of runners say do 20-40 miles per week but that’s probably for 5-10k training I’m assuming..

[TolerantLactose]

A long time ago, I ran 1.5 miles in 10:04. 4 freaking seconds. I'm not a runner though and these days, I run like a duck.

[SuicideGripMe]

I highly suggest ramping up over the course of a few months. The biggest issue I've found with athletes is pushing too hard too fast with running. Shin splints and running injuries tend to be very debilitating.

Also, I see you listed 5-7 mile runs. I wouldn't suggest that as that will be hard to recover from and probably not in-line with the ultimate goal of 1.5 mile in 10 minutes. I'd much rather cap your total distance ran on a single workout at 2 miles and practice increasing the density of running.

A good technique I've used is increasing density of running to walking ratio.

So say, I time myself at 2 minutes running, 1 minute light jogging/power walking... the next time I might extend my running time by 10 seconds and decrease jogging time.

On the other hand, you can try to push yourself by just timing your original 1.5 mile time, and shaving seconds off each workout but that becomes difficult as it's not a quick feat (you need time to do the run, calculate, and then really really consider where your time is getting away from you).

That's just me though, and I hate running.

[air2fakie]

Already did all that. Want to be left alone lol


I’m guessing stacking up the miles per week is probably useless. Lots of runners say do 20-40 miles per week but that’s probably for 5-10k training I’m assuming..

To each their own, it doesn’t seem fun enough to grind down your knees doing it.

Take up snowboarding perhaps?

[TAWS6]

I actually like the long run especially in the fall. I run it on a rail trail that goes through 3 different towns. Last time I ran the 1.5 in under 10 mins I feel like the longer runs really helped me hold pace. For me I really don’t get winded until 10 miles or so. After that my pace is absolute junk.

[GrouchyUSMC]

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs)

Any tips??

Starting 180 lbs (12-13% bf)
Lifting to maintain mostly

Monday- upper strength
Tuesday- lower strength am, easy 2-3 mile run pm
Wednesday- longer run 5-7 miles
Thursday- upper hypertrophy
Friday- lower hypertrophy
Saturday- longer run 5-7 miles
Sunday- speed work either 400m repeats or Fartlek. 1 mile warm up into 4-8 400s then 1 mile cool down.

Honestly for improving your 1.5 mile run time, three times a week should be plenty. One day of a timed run for max distance (15-20 minutes), one day of intervals (400m repeats or Fartlek runs as you mentioned but again only like 15-20 minutes), and one long steady state run of 45-60 minutes total. One run on Monday, one on Wednesday, and your long run on Saturday.

I used to run 18-19 minute 3 miles in the Corps, my best was high 17s. That was just running three times a week every damn week. We would usually do 3 miles but would have one long one per week of 5-10 miles depending on who was leading it. Sometimes they would squeeze a ruck march in there too.

[TAWS6]

Honestly for improving your 1.5 mile run time, three times a week should be plenty. One day of a timed run for max distance (15-20 minutes), one day of intervals (400m repeats or Fartlek runs as you mentioned but again only like 15-20 minutes), and one long steady state run of 45-60 minutes total. One run on Monday, one on Wednesday, and your long run on Saturday.

I used to run 18-19 minute 3 miles in the Corps, my best was high 17s. That was just running three times a week every damn week. We would usually do 3 miles but would have one long one per week of 5-10 miles depending on who was leading it. Sometimes they would squeeze a ruck march in there too.

Awesome. I think I’m going to bring it down to 3 days. It will also make it easier to maintain muscle. Thanks!

[GrouchyUSMC]

Awesome. I think I’m going to bring it down to 3 days. It will also make it easier to maintain muscle. Thanks!

That should definitely be manageable as it's not a ton of cardio to recover from. I can't remember the name of the powerlifter right now, but he used to run a few 800m sprints before his sessions because he was a police officer. Didn't prevent him from being a badass on the platform.

[coachcalande]

I ran 1 mile at 6:17 in college at about 200-205 lbs.

I’m sure I could have done 1.5 in 10 min. Or at close to it.

Now, I’m trying to do 1.25 miles in 10 min at 259 lbs and 57 years old.

[tommy4life]

I recently ran 1.5 miles in under 11 minutes at a bodyweight of 230 lbs. Thats without doing any running since I left the army 10 years ago.

I remember back in the day, that a few weeks before doing a Basic Fitness Test, we would spend every day running 1.5 miles. If you want to get better at 1.5 miles, run 1.5 miles, often. So maybe just run 1.5 miles three times a week, varying the intensity. I found that doing lots of long distance stuff (>6 miles) didnt help with the BFA, seems like a different game. Maybe reduce lower leg volume as well.


Or just do what Grouchy said, as far as i know Marines run a lot more then Australian infantry so im sure he knows his stuff.

[GrouchyUSMC]

That should definitely be manageable as it's not a ton of cardio to recover from. I can't remember the name of the powerlifter right now, but he used to run a few 800m sprints before his sessions because he was a police officer. Didn't prevent him from being a badass on the platform.

I remember who this was now. Marvin Phillips.

https://ditillo2.blogspot.com/2009/0...avid-shaw.html

My friend Marvin Phillips was a police officer for over 25 years, and he preferred running. And why not, as his occupation often required him to do it. Yet Marvin still went on to squat 848 pounds at 240 and at an exhibition he did three reps with 800 in the squat. Was running a negative for him? No, it wasn’t. It made him a better lifter and policeman. I remember one evening on the news, TV cameras focused on a police raid, and who went bounding up the stairs – Marvin, with his bulging biceps and nine millimeter gun out. That’s a visual I’ll never forget.

Phillips is on the left. The other two are Larry Pacifico and Doug Young.

[GeneralSerpant]

That sounds manageable.

I used to run once before my workout and progressed. I worked on anything between 1/4 and 3-mile thresholds on the treadmill, choosing the highest speed that I could keep up with to finish. I recommend working on all of them and finding which one you respond to best and give some priority to that.

[Paul Kreul]

My best mile was 5:48

[paulinkansas]

I can do a mile in 23 seconds, but that is in my car from a starting speed around 160 mph.

[TAWS6]

Currently doing a long run, Fartlek and an easy run. I’m going to get as far as I can on 3 days and add a 4th day only if needed. Thx men

[TAWS6]

So apparently muscle memory is a thing in relation to running as well as lifting. My long runs are already nearing 10 miles. I know its over kill but for some reason I love running in the fall.

[GrouchyUSMC]

So apparently muscle memory is a thing in relation to running as well as lifting. My long runs are already nearing 10 miles. I know its over kill but for some reason I love running in the fall.

Need to spread some rep around.

I get it. There's something relaxing about moving outside, breathing, natural noise, just you and the trail. It's really enjoyable.

[TAWS6]

Need to spread some rep around.

I get it. There's something relaxing about moving outside, breathing, natural noise, just you and the trail. It's really enjoyable.

Yeah definitely. I’m going to test the 1.5 in a month. Hopefully I’ll get a 10:30 by then and under 10 by April or so.

[TAWS6]

I recently ran 1.5 miles in under 11 minutes at a bodyweight of 230 lbs. Thats without doing any running since I left the army 10 years ago.

I remember back in the day, that a few weeks before doing a Basic Fitness Test, we would spend every day running 1.5 miles. If you want to get better at 1.5 miles, run 1.5 miles, often. So maybe just run 1.5 miles three times a week, varying the intensity. I found that doing lots of long distance stuff (>6 miles) didnt help with the BFA, seems like a different game. Maybe reduce lower leg volume as well.


Or just do what Grouchy said, as far as i know Marines run a lot more then Australian infantry so im sure he knows his stuff.

That's actually really impressive. I have to train hard to get in the 10xx range and i'm only in the 180's. Its funny with the long distance stuff because a lot of the "runners" will advise people run 40-60+ miles per week to train for a mile or two. Which seems crazy to me.

[TAWS6]

Update

Had to add in an extra 700 calories every day just to maintain body weight. Currently running 15 miles per week. No strength drop get and getting close to the goal.

[BG5150]

I can DRIVE 1.5 miles in under 10 mins. Does that count?

[TAWS6]

I can DRIVE 1.5 miles in under 10 mins. Does that count?

Ha. On the let’s run forums apparently everyone can do it in 8 mins so we are all slow.

[GeneralSerpant]

I was able to do 3 miles in 21:20 once. 2 miles in 13:20 a bunch.

I tried to get that 2 mile time 3 days in a row, but couldn't get the third day.

[Thetoplesschef]

lol you're probably in the wrong forums. Bodybuilders are pretty bad at steady rate cardio GENERALLY. Maybe go to a David Goggins or runners forum lol.

[TAWS6]

So I repped out 240 on bench the other day. Strength is still decent. No loss. I’m going up to 20 mpw now.



I know I know in b4 you’re running a marathon

[GeneralSerpant]

That's actually really impressive. I have to train hard to get in the 10xx range and i'm only in the 180's. Its funny with the long distance stuff because a lot of the "runners" will advise people run 40-60+ miles per week to train for a mile or two. Which seems crazy to me.

For serious development in running capability, I’d agree with it. Fitness adaptation imo is definitely worth it, but it’s about as dedicated as working the big 3 as high as you can.

You with your current regimen are’t too far off.

[ABDO226]

To improve your 1.5-mile run, focus on consistency, gradually increase distance and speed, mix in some speed workouts, watch your diet and hydration, prioritize rest, work on your running form, and track your progress. With dedication, you'll hit that sub-10-minute goal.