Need to trim my 1.5 mile run time by 2.5 minutes in 2 months. How can this be done?

Question

I have to run 1.5 mile run in 11:58, can currently do it in 13:40. I have to test on this first part of April what are some sure deal ways to trim the extra time in 2 months? Yes, I have quit smoking.

Answer 1

Time is your main problem in this situation. Normally, a person would need months to drop the amount of time your talking about. And because the distance (1.5 miles) is so short you would have to keep a much faster pace to drop 2.5 minutes.

If you are already a trained athlete I would say no way. But if you are a beginner you can make much greater strides in a much shorter amount of time.

Because this is such a short distance you need to greatly increase the pace you run at. 2.5 minutes / 1.5 miles is roughly 1.67 minutes faster per mile. But your math is wrong.

According to your info you need to drop 102 seconds or 1:42 off your time. Over the course of 1.5 miles that equates to a 7.9 minute mile or you need to keep a constant pace of running where you would be able to cover one mile in 7:54.

I would say you need to increase the pace at which you train and run for double the length of your race.

So if you train at a 10 minute per mile pace, try running at a 9 minute per mile pace and do this for 3 miles instead of 1.5.

If you can run faster then do it, but don't sacrafice speed for indurance. That is, don't run farther just faster as you train.

Also, the week before you run your trial I wouldn't exercise much at all. Look up the term "tapering" or "taper" for running. That will help you out.

And at least attempt to run at the 7:50 mile pace for 1.5 miles once before your trial to see if you can keep that pace. (At least I would)

HOWEVER, make sure a Doctor ok's you before you start any new exercise program to be sure that you don't have a pre-existing heart condition etc... You don't want to hurt yourself training. Especially if you were previously sedintary.

Answer 2

The easiest way to start to trim time off of your run is to start interval training on your 1.5 mile runs. On your next run start out at your normal pace until you warm up and then for a selected interval say one telephone pole to the next (if you train outside) pick up the pace. Do this at least a couple of times in that run and do that for a week of training. On the second week make that interval distance longer but with the same tempo as week one. On week 3 make the distance a little longer and so on. This should get you way under 11:58 for a 1.5 mile run. Hope this helps.

Answer 3

Running slow is not good for you. If you find your self trying to make a certain effort and having ill momentum it could be harmful. The best thing is to mark off your distance, and run at a rather fast pace, than once you feel out of breath, just walk, as soon as you regain strength, take off again, and continue this. You may not see a time improvement right away but you will develop respiratory endurance and avoid damaging your legs. Once you get the feel of it you can apply intervals, say telephone poles, or just time increments, and measure your speed intervals to rest intervals, ultimatley attempting to increase the former and decrease the latter.

Answer 4

Try running with ankle weights