Running a 7:45 mile, whats the fastest I can train to do a 7:15 mile?

Question

I'm running a 7:45 mile (at best) and I need to run a 11:00 1 1/2 mile in 2 weeks. Is this possible? If so, how should I do it? Thanks.

Answer 1

Keep running. The more running you do, the more efficient you'll become.

You don't mention how many miles per week you are doing, but strive to hit about 20 - 25 miles per week. Gradually increase your mileage base -- don't just start running that much if you aren't already used to it.

Check out this running calculator on McMillan's site. Punch in your numbers and it'll help you determine what some of your training paces should be to see steady improvement:

http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm

Good luck.

Answer 2

As I am in the military, I run quite a bit. The way they train us is to do intervals.
Take a road with evenly spaced lightpoles. Then you will alternate between sprinting and jogging. Sprint for one or two poles, then slow down and continue jogging for 2 poles. This is how I got down to 13:30 for 2 miles from about 16:00

Answer 3

I'm in the same situation.At school I'm considered average at 7:45 and Ive really gotten out of shape in the last year so my mile from last year was in the high 6`s but are now in the high 7`s.
I would recommend running as often as you can.about every other day. Build muscle on your legs .

Answer 4

Do stretches that is good for your quads, hamstrings, claves, etc. and practice everyday keeping a pace in hands, hyrdating yourself, and ease off a bit if you feel pain. Practice everyday would probably makes perfection.