Hi all,
I didnt really know what section to write this post in, so sorry if its in the wrong section. I used this forum for help with injuries in the past and had good advice, so hopefully you can help me with this to.Im joining the army(British) in January after passing all my selections so what I want help on is...
You have to do 1.5 mile run in under 11 minutes in selections which I did quite comfortably in 9.29, but since, I have been running 1.5 miles 4 times a week and still can only get around the same time 9.20 - 9.30 around that area. Has anybody got any tips or training methods on how to get the time down by about 30 seconds or so by January.I was thinking Fartlek would be a good idea but I'm not sure on how to use it to its full affect.
Thanks in advanced,
Ben
1
1.5 Mile Run
Started by bjr90, Nov 26 2008 10:38 AM
5 replies to this topic
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#2
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- Forum Member
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- 436 posts Joined: 30-August 04
veryCoolRunner
- Gender:Male
- Location:Mitcham, VIC
Posted 26 November 2008 - 10:44 AM
bjr90, on Nov 26 2008, 11:38 AM, said:
Hi all,
I didnt really know what section to write this post in, so sorry if its in the wrong section. I used this forum for help with injuries in the past and had good advice, so hopefully you can help me with this to.Im joining the army(British) in January after passing all my selections so what I want help on is...
You have to do 1.5 mile run in under 11 minutes in selections which I did quite comfortably in 9.29, but since, I have been running 1.5 miles 4 times a week and still can only get around the same time 9.20 - 9.30 around that area. Has anybody got any tips or training methods on how to get the time down by about 30 seconds or so by January.I was thinking Fartlek would be a good idea but I'm not sure on how to use it to its full affect.
Thanks in advanced,
Ben
I didnt really know what section to write this post in, so sorry if its in the wrong section. I used this forum for help with injuries in the past and had good advice, so hopefully you can help me with this to.Im joining the army(British) in January after passing all my selections so what I want help on is...
You have to do 1.5 mile run in under 11 minutes in selections which I did quite comfortably in 9.29, but since, I have been running 1.5 miles 4 times a week and still can only get around the same time 9.20 - 9.30 around that area. Has anybody got any tips or training methods on how to get the time down by about 30 seconds or so by January.I was thinking Fartlek would be a good idea but I'm not sure on how to use it to its full affect.
Thanks in advanced,
Ben
do you ever run longer than 1.5 mile? if you start to increase your distance that will actually help improve your speed over shorter distances (within reason). while i'm no sports scientist, the increased distance/aerobic training will increase your aerobic fitness making it easier for you to go faster over a shorter distance.
Hope that is some help
Jimmy
#3
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CoolRunner
Posted 26 November 2008 - 10:50 AM
Cheers Jimmy,
Yea thats a great help, Any tips on how much extra I shoud run a week?
Ben
Yea thats a great help, Any tips on how much extra I shoud run a week?
Ben
#4
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veryCoolRunner
- Gender:Male
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Posted 26 November 2008 - 11:04 AM
Without knowing any particulars about yourself, ie running history, age, available time, etc it's a bit tough but here's a rough plan that could work:
Day 1: 4km or 25 min easy run - build up slowly each week
Day 2: 10 min warm up, 3-5x1km sprints@2min rest in between, 5 min cool down jog, increase no. of sprints over weeks. (choose how many sprints you can do based on your fitness when starting)
Day 3: Rest
Day 4: 5km or 30min easy run - build up slowly each week
Day 5: Rest
Day 6: 4km or 25 min easy run - build up slowly each week
Day 7: Rest
I think the one hard session a week would be enough, otherwise you risk injuring yourself if you're going flat out all the time.
Again, this is just from my own experience, so hopefully some others give you some input also
Jimmy
Day 1: 4km or 25 min easy run - build up slowly each week
Day 2: 10 min warm up, 3-5x1km sprints@2min rest in between, 5 min cool down jog, increase no. of sprints over weeks. (choose how many sprints you can do based on your fitness when starting)
Day 3: Rest
Day 4: 5km or 30min easy run - build up slowly each week
Day 5: Rest
Day 6: 4km or 25 min easy run - build up slowly each week
Day 7: Rest
I think the one hard session a week would be enough, otherwise you risk injuring yourself if you're going flat out all the time.
Again, this is just from my own experience, so hopefully some others give you some input also
Jimmy
#5
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Newbie
Posted 04 February 2009 - 03:57 AM
try these tips
After you've been running for a little while and you've maybe even
done a 5K or two, you may start to focus on a new goal -- running
faster. You might assume that the key to running faster is running
more miles. But, in reality, if you're running more miles at the same
pace you’ve always run, it's not going to make much of a difference.
The only way to learn how to run faster is, simply, to run faster.
If you're fairly new to running, and you've never tried speed training
before, here are some simple things you can do to start running faster:
Be Prepared for a Little Discomfort
Some beginners have difficulty running faster because they're afraid
of feeling uncomfortable. But one of the first steps to getting faster is
to learn what it feels like to pick up the pace. When you're pushing
yourself during speed training, expect to get out of breath and feel
your leg muscles burning.
Work on Your Turnover
If you can increase your stride turnover, you'll run faster. Start by
running at about your 5K pace for 30 seconds and counting every
time your right foot hits the ground. Then jog for a minute to recover
and run for 30 seconds again, this time trying to increase the count
by one. Repeat this several times, and try to add another step each time.
Try Interval Workouts
Interval workouts are a fun way to work on your speed. You can
do track workouts, such as 400m (one lap around the track) repeats.
After a 5- to 10-minute warm-up, alternate between running one
400m at your 5K pace and jogging one slow, easy recovery lap. Start
with two or three 400m repeats (with a recovery lap in between each),
and try to work your way up to five or six. Or, if you're running on
the road instead of a track, you can use lamp posts or telephone
poles to mark your intervals. After warming-up, try sprinting for
two lamp posts, then recover for two, and keep repeating the pattern
until you've covered a mile.
Do a Tempo Run Once a Week
Tempo runs help you develop your anaerobic threshold, which is
critical for running faster. To do a tempo run, start your run with
5 to 10 minutes of easy running, then continue with 15 to 20 minutes
of running near your 10K pace. Finish with 5 to 10 minutes of cooling
down. If you're not sure what your 10K pace is, run at a pace that
feels "comfortably hard."
Try Some Hill Training
Hill repeats are an efficient way to build running strength. Find a
fairly steep hill that's about 100 meters long. Run hard to the top
of the hill, and slowly jog back down. Start with 3 to 4 repeats once
a week, and gradually work your way up to 6 to 7 repeats.
Lose Weight
If you're already trying to shed some pounds, here's more incentive:
Research has shown that, on average, runners get two seconds per
mile faster for every pound they lose. So, for example, a 10-pound
weight loss would shave about one minute off your 5K race time.
More: Weight Loss Tips for Runners
Free Weight Loss Help from Calorie Count
Don't Forget About Rest Days
Don't assume that running hard every day will make you faster.
Rest is critical to your recovery and injury prevention efforts, so
don't forget to take at least one day off completely each week.
Your muscles actually build and repair themselves during your
rest days. So, if you run every day without taking days off, you
won't see much improvement.
If you want faster results you might wanna try this:
How To Run Faster Today!
Either way let us know, if you improve and how everything
ends up going! Good Luck!
After you've been running for a little while and you've maybe even
done a 5K or two, you may start to focus on a new goal -- running
faster. You might assume that the key to running faster is running
more miles. But, in reality, if you're running more miles at the same
pace you’ve always run, it's not going to make much of a difference.
The only way to learn how to run faster is, simply, to run faster.
If you're fairly new to running, and you've never tried speed training
before, here are some simple things you can do to start running faster:
Be Prepared for a Little Discomfort
Some beginners have difficulty running faster because they're afraid
of feeling uncomfortable. But one of the first steps to getting faster is
to learn what it feels like to pick up the pace. When you're pushing
yourself during speed training, expect to get out of breath and feel
your leg muscles burning.
Work on Your Turnover
If you can increase your stride turnover, you'll run faster. Start by
running at about your 5K pace for 30 seconds and counting every
time your right foot hits the ground. Then jog for a minute to recover
and run for 30 seconds again, this time trying to increase the count
by one. Repeat this several times, and try to add another step each time.
Try Interval Workouts
Interval workouts are a fun way to work on your speed. You can
do track workouts, such as 400m (one lap around the track) repeats.
After a 5- to 10-minute warm-up, alternate between running one
400m at your 5K pace and jogging one slow, easy recovery lap. Start
with two or three 400m repeats (with a recovery lap in between each),
and try to work your way up to five or six. Or, if you're running on
the road instead of a track, you can use lamp posts or telephone
poles to mark your intervals. After warming-up, try sprinting for
two lamp posts, then recover for two, and keep repeating the pattern
until you've covered a mile.
Do a Tempo Run Once a Week
Tempo runs help you develop your anaerobic threshold, which is
critical for running faster. To do a tempo run, start your run with
5 to 10 minutes of easy running, then continue with 15 to 20 minutes
of running near your 10K pace. Finish with 5 to 10 minutes of cooling
down. If you're not sure what your 10K pace is, run at a pace that
feels "comfortably hard."
Try Some Hill Training
Hill repeats are an efficient way to build running strength. Find a
fairly steep hill that's about 100 meters long. Run hard to the top
of the hill, and slowly jog back down. Start with 3 to 4 repeats once
a week, and gradually work your way up to 6 to 7 repeats.
Lose Weight
If you're already trying to shed some pounds, here's more incentive:
Research has shown that, on average, runners get two seconds per
mile faster for every pound they lose. So, for example, a 10-pound
weight loss would shave about one minute off your 5K race time.
More: Weight Loss Tips for Runners
Free Weight Loss Help from Calorie Count
Don't Forget About Rest Days
Don't assume that running hard every day will make you faster.
Rest is critical to your recovery and injury prevention efforts, so
don't forget to take at least one day off completely each week.
Your muscles actually build and repair themselves during your
rest days. So, if you run every day without taking days off, you
won't see much improvement.
If you want faster results you might wanna try this:
How To Run Faster Today!
Either way let us know, if you improve and how everything
ends up going! Good Luck!
#6
-
- Forum Member
-
- 1,489 posts Joined: 01-January 08
1000-club gold-rated CoolRunner
- Gender:Male
- Location:Wangaratta VIC
Posted 04 February 2009 - 05:36 AM
youngrunner, on Nov 26 2008, 12:04 PM, said:
Without knowing any particulars about yourself, ie running history, age, available time, etc it's a bit tough but here's a rough plan that could work:
Day 1: 4km or 25 min easy run - build up slowly each week
Day 2: 10 min warm up, 3-5x1km sprints@2min rest in between, 5 min cool down jog, increase no. of sprints over weeks. (choose how many sprints you can do based on your fitness when starting)
Day 3: Rest
Day 4: 5km or 30min easy run - build up slowly each week
Day 5: Rest
Day 6: 4km or 25 min easy run - build up slowly each week
Day 7: Rest
I think the one hard session a week would be enough, otherwise you risk injuring yourself if you're going flat out all the time.
Day 1: 4km or 25 min easy run - build up slowly each week
Day 2: 10 min warm up, 3-5x1km sprints@2min rest in between, 5 min cool down jog, increase no. of sprints over weeks. (choose how many sprints you can do based on your fitness when starting)
Day 3: Rest
Day 4: 5km or 30min easy run - build up slowly each week
Day 5: Rest
Day 6: 4km or 25 min easy run - build up slowly each week
Day 7: Rest
I think the one hard session a week would be enough, otherwise you risk injuring yourself if you're going flat out all the time.
Perhaps day 6 could be 1km warm-up, 10 x 200m with 100m easy jog or walk (or 30 seconds complete rest even) between sets and then 1km to cool down for a 5k session? Maybe start with 5 x 200's if the fitness is lacking (which I doubt, afterall 9:30 for 1.5 miles equates to ~3:57pace).
J.
