[warstu]

warstu on July 26, 2004 at 5:23 am #9589

I can run 1 and half mile in 13 min 7 seconds but i did half mile warm up then did 1 mile and half about 2 mins after
I have just under 1 month to improved it .
I need to get 10 min 30 secs or under that

Me aiming to get under 10 min

Could you plz help me out people i know i can do this time if i get help.

[CoachKW]

CoachKW on July 26, 2004 at 9:27 pm #31090

It would be helpful to me to know certain aspects of your situation

1) Is this a military test?
2) How old are you?
3) Do you have access to a track to train on?
4) What training are you currently doing?
5) When do you want to hit your goal time?

[warstu]

warstu on July 26, 2004 at 10:13 pm #31091

1) Is this a military test? Army test
2) How old are you? 17
3) Do you have access to a track to train on? nah but i run 1 mile and half
4) What training are you currently doing? I do sit up , press ups and 1 mile and half there times week plus i weight train
start with chest and bi's on a monday
shoulders and back on a tuesday,
wednessday, legs and tri's and on
thusday abs and traps and oblecs,
5) When do you want to hit your goal time? Auguest or least get it down to 11 by then

Hope you can help

[CoachKW]

CoachKW on July 26, 2004 at 11:00 pm #31092

Are you already in the Army?

I was a reservist for 8 years and we used to run 2 miles. Has it changed?

[warstu]

warstu on July 27, 2004 at 2:25 am #31093

Well Territorial Army but i need to improved my time to 10 min 30 sec plz help

[CoachKW]

CoachKW on July 27, 2004 at 7:34 am #31094

Since it's not clear to me if you have a track to do interval work on, my best advice to you is to keep running the 1.5 miles hard everytime you run it and just hope the time will come down.

But, if you are willing to put more time into the running then I would suggest running 5 days per week. On two of those days, I would just run 3-4 miles at a fairly easy pace. The other three days should be your quality days. On one day I would just run the 1.5 miles as hard as you can. One other day, you could alternate two minutes hard with one minute easy. Make your two minutes hard at a pace much faster than your all out 1.5 mile pace. On the other day, split the 1.5 miles into 3 seperate 1/2 mile segments and run each one hard, take about 2:00-3:00 break and then the next 1/2 mile section hard until you finish the 1.5 miles.

Probably the biggest thing that will help you is to run more than 3 days per week.

[warstu]

warstu on August 30, 2004 at 12:13 am #31095

[i]Originally posted by KW[/i]
Since it’s not clear to me if you have a track to do interval work on, my best advice to you is to keep running the 1.5 miles hard everytime you run it and just hope the time will come down.

But, if you are willing to put more time into the running then I would suggest running 5 days per week. On two of those days, I would just run 3-4 miles at a fairly easy pace. The other three days should be your quality days. On one day I would just run the 1.5 miles as hard as you can. One other day, you could alternate two minutes hard with one minute easy. Make your two minutes hard at a pace much faster than your all out 1.5 mile pace. On the other day, split the 1.5 miles into 3 seperate 1/2 mile segments and run each one hard, take about 2:00-3:00 break and then the next 1/2 mile section hard until you finish the 1.5 miles.

Probably the biggest thing that will help you is to run more than 3 days per week.

I got time down to 12mins 30 sec

When i do this time i run around area which is 1 mile and half or 1 mile and half at the base.

I have started running every moaring i think it’s about 1 mile ,

could you give me some advise to get down to 7 – 8 mins.

I used to be 100m sprinter so i have pace ,

plz i really want to do the mile and half in under 8 mins ,

Thanks

[CoachKW]

CoachKW on August 30, 2004 at 9:18 pm #31096

I’m not sure it is possible to drop that much time for a distance that short. For example, in order to run 7:30 for 1.5 miles you would have to average 5:00 per mile pace. Right now you are running 8:20 mile pace. Can you run 5:00 for one mile right now? If not, don’t sweat it, just adjust your goal a bit. You’ve dropped a chunk of time already.

My advice to continue improvement is to have one day where you run about 4-5 miles at an easy pace. Have another day for some kind of interval work. Try to get to a track to run 3 x 800 meters at your current pace which is 4:10 per 800. Take a 400 meter jog recovery in between each of the 800’s. As your time for 1.5 miles improves you can adjust your times for the 800 repeats accordingly.

Keep running everyday and try to increase your daily distance and on 1 day per week, really hammer your run and time it.

Hope this helps

[warstu]

warstu on August 31, 2004 at 3:29 am #31097

[i]Originally posted by KW[/i]
I’m not sure it is possible to drop that much time for a distance that short. For example, in order to run 7:30 for 1.5 miles you would have to average 5:00 per mile pace. Right now you are running 8:20 mile pace. Can you run 5:00 for one mile right now? If not, don’t sweat it, just adjust your goal a bit. You’ve dropped a chunk of time already.

My advice to continue improvement is to have one day where you run about 4-5 miles at an easy pace. Have another day for some kind of interval work. Try to get to a track to run 3 x 800 meters at your current pace which is 4:10 per 800. Take a 400 meter jog recovery in between each of the 800’s. As your time for 1.5 miles improves you can adjust your times for the 800 repeats accordingly.

Keep running everyday and try to increase your daily distance and on 1 day per week, really hammer your run and time it.

Hope this helps

Thanks for help

I only need 10 min 30 sec but i want to be proper fast

I try this

How many mentres is 1 mile and half

[krayzieondaline]

krayzieondaline on November 3, 2004 at 5:43 pm #31098

2400 meters

[CoachKW]

CoachKW on November 4, 2004 at 9:43 am #31099

Actually… if it ‘s a full mile and a half it would be more like 2412 meters since a mile is 1609 and a half is 803. Twelve meters shouldn’t make that much difference however. :eureka: