Improving 1.5 mile running time?

Question

I'm tring to improve my 1.5 mile running time in about 3 1/2 weeks. Do anybody have any advice on what to do. Right now I can run 1.5 mile in about 14 minutes and I want to improve it to some were around mid 11 minute time frame traing os no problem if theres something out there that any body know that can help I'll try no matter how hard. My problem is my breathing be going out so fast but most of all my legs feel good for a little then they get so heavy like I have weights in my pockets. Do any body have some advice for me please. Thanks

Answer 1

I'm not a doctor but I have been running since age 8. Here's my advice:

First and foremost, try to keep track of what on your body hurts (this will often change as your running skills improve)

1. A combination of diet and good breathing technique will help out your sudden leg pains, as will some moderate leg strength training. For once you get past that, here are some tips for other types of pain that may come up:
2. If your heart feels tense or has a sharp pain first training at a good, quick heart rate (155-175 bpm) on an elliptical (swimming is also good but breathing can get awkward). Just make sure to stop when you feel any sharp pain.
3. If it is your stomach work on sit-ups and deep (rather than fast) breathing: breathing lets your body get energy to your stomach to help digestion thus avoiding pain. This will also help your form so you put less stress on your legs and back.
4. If your shoulders hurt at any point, work on push-ups on days you do not do hard workouts.
5. Try alternating between running hard one day and doing another exercise easy to moderate effort the next to let your muscles recover and build
6. Get a good mp3 player (SanDisk E200 or something else small) and run to your favorite tunes it's fun and will help get any pain off your mind
7. Try alternating distances IE hard workouts between half and mile and 1.5 miles. Half a mile will help your strength and form/efficiency while 1.5 miles will help your cardio efficiency.

Regardless of what hurts eat a good combo of fish (or fish-oil pills) and protien and stay away from sugars (except from fruit), saturated fats, and high glygemic foods (IE any type of bread/chips/crackers especially white bread, potatoes, and pancakes). Don't "carb load" before a run, this will often lead to light-headedness: instead have a half-full tall glass of Gatorade 20-30 minutes before a run and have your last meal at least an hour before the run.
This works even if you are thin and/or supposedly very fit: due to diet efficiency changes (no weight change involved) I can beat my varsity high-school times (from back when I allowed myself the occasional Big Mac) and I am 26.

Answer 2

i would say to run quite a bit on hills, and practice your breathing. When you run breathe in with your nose and out with your mouth, it sounds dumb but it helps !!!! and run and practice breathing and run and practice breathing !!

Answer 3

just practice. id say run 1.5 miles about twice a day.