Fitness
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How Can I Train To Run 1.5 Mile In Under 10:55 Min?


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I have about a month to go from taking forever to run 1.5 mile to actually being able to do it in under 10:55 min.

How can I train to do this?
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Jump on the treadmill and work your way up to it over the course of a month?  You'd need to run about 10mph to hit that time, correct?
I dont have a teadmill.

Plus its for the Air Force, so it would be a good idea to train in a track or on the open road (because thats were they test you on). I just dont know where to start & how to build my stamina to do that.

Im pretty much just skinny with no muscles right now and i have to gain 10lbs! (in muscle tho)

Do you run at all now?  If so, how much and how long, and how fast?  If you don't run at all now, what would you say is your fitness level?

We need a starting point to get you to your end point.  :)  Even better, after answering the above questions, go out and run 1.5 and tell us exactly how long 'taking forever' is.  :)

OK, first you need a measured track. As you don't want to push it too close, I am going to assume you would like to run 1.5 miles in 10.5 minutes. That works out to 7 minute miles. That is a hellacious pace, trust me.

Get a stop watch. You need to do quarter miles in 1 minute, 45 seconds. The best way to do it is to run every day, the full distance, and work on improving your time each day. You need to do 6 laps on a quarter mile track at 1m45sec each.

Each day, try to do as many laps at the selected rate as you can, then finish the rest of the laps at the best pace you can maintain. Keep pushing yourself. Each day, try to go a bit farther at the necessary pace, slowing down when you cannot keep the pace, but finishing the course every day.

Does this make sense to you, or have I explained it all wrong?
i say taking forever because i dont really run at all. Im going to go run 1.5 mile after i eat something  =P

My fitness level is average- to below average ( i dont work out as much as I should, maybe once a week) . Except for the fact that I have asthma and get out of breath at times.

im 5'8, 115lbs and no muscle at all (atleast barely any) im just skinny.
timm: I understand. thanks :)

Now, how would i do it if i wanted to do it on a side walk  or on open road? Just measure 1.5 and do as you said in the above post?
Yes, the same way would work. There will be two issues with the road track. Find the most level stretch you can, as your timed run will be on a level track. Hills are good for conditioning, but trust me, they will slow you down, especially at first.

The other issue is the lack of "waypoints". With a track, you can measure your time for 1/4 mile increments. On the road, you have to find other ways. Try to find a path in your neighborhood that is a quarter mile around, or 1/3 mile around (the circle I live on is exactly .33 miles around, so I have a perfect 1/3 mile track) or even 1/2 mile around to help you keep track of how you are doing.

Otherwise, you get no feedback on your progress toward your goal except total time, which can be discouraging, especially the first two weeks.

Edit to add: If you have some sidewalk chalk, and your neighborhood allows it, you can mark 1/4 miles in nice wide lines on the sidewalk to help you keep track.
Another big benefit of a track is that you're going to be on a much softer surface than you would be out on the road.  Concrete is 10x harder than asphalt and it's going to beat on your body, especially if you are going to try to go from zero running to all-out running every day.  Make sure you get a good pair of sneakers.
#9  
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I realize there's a time element here, but running all-out, every day is a good way to get a stress fracture, and then you're looking at a 6-8 week layoff.  Every other day would be a better schedule, especially if you have to run on concrete. 
so im going to go run now...lol

wish me luck :)
It could of been worse lol...i went out in the blazing sun

and i got i time of 20 minutes lol.
I'm in the Air Force, and it's really not as bad as you think.  When ur in BMT, you run for a half hour every day, so they work you up to it.  I was NOT a runner when i left for San Antonio, but I passed the PT exam no problem. 
im glad i started training now tho.....

i should get a lower time by the end of december if i keep training everyday :)
20 minutes is EXCELLENT for your first time. Just keep on running from now until you report in.

I have no personal experience with the Air Force, but if you were heading to the Army I would recommend you start on pushups as well.

The idea is to be in at least slightly better shape than several of your fellow trainees..........in order to practice being invisible for that first six weeks.
do you honestly think thats excellent??????

I think its alright but it made me feel better that you thought that :P.

im going to keep running every other day and inbetween those days im going to train push ups, sits up and pull ups :)
#16  
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All these replys are great but here is a quick summary and one point I'd really like to emphasize to help you along (INTERVALS- see below):

 Preparation: 1) Well fitting pair of running specific shoes that are less than 6 months old (if older replace them to avoid injury), 2) Plan some running routes that match your desired workouts [see below for workout suggestions] (if you don't have access to a track use a car odometer or google maps to get distance estimates), 3) Plan a workout schedual that includes rest days as well as workout days...it is very easy to injure yourself overtraining when it comes to running.

Workout Advice:  One goal w/ two criteria distance and speed (achieve 1.5 in 10:55) Lets attack criteria #2 speed first.  

#1 SPEED - Intervals are the best way to improve speed.  I would suggest doing an interval workout at twice a week with plenty of rest (1-3 days) in between to avoid injury.  Good news! intervals can be done anywhere and by anyone and all you need is a stop watch and they are a very time efficient way to make gains.  Downside, they are very tough to do and really burn, meaning you've got to be mentally strong and motivated.  Here's how to get started do light warmup <5mins>, then sprint for 30sec. as hard as you can (it's gonna hurt), then walk or really lightly jog for 4mins, repeat the sprint/rest concept 4-6 times and then do a cool down jog and some stretching.  This will not only improve your fitness in a hurry, but this is downright the best way to get faster, running 1.5 miles as fast as you can every day will get you no where.

#2 DISTANCE - Great so you've gotten faster, but you also need to teach the body to be efficient in order to last the entire 1.5 miles.  So, once a week I would go for an endurance run at a real nice and easy pace (not too hard), you want to be able to carry on a conversation if you were running w/ someone, if you're breathing too hard to talk slow it down.  Now that we've got the right pace you'll want to do that for a distance longer than your goal distance.  The idea here is to teach the mind that 1.5 miles isn't that long and your muscles how to conserve energy for long runs.  I'd shoot for a 2-4 mile run for this workout (3miles or double your desired race distance as an ideal)

There you go, 3 easy to do workouts a week w/ rest days in between and you'll see those 1.5 mile times dropping in no time

Best of Luck...and happy running,

Bryan

#17  
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I agree w/ others 20mins is a great starting point.  In addition to my above posting the following tips apply:

 1) I've only outlined 3 running workouts a week for you and if you're just starting out I wouldn't suggest any more than that, if you're feeling zealous do some cross training <ex. swimming, rowing machines, exercise bikes> on the days between your runs.  'cause more running isn't going to help you, it's going to injure you

2) I may have mentioned it above but if now a good warm-up w/ some light activity followed by stretching, and the reverse as a cool-down at the end of your workout are a great idea if you're not interested in injuring yourself

3) Have fun, work hard but smart, and be proud of and motivated by your efforts! (that's the *blech*...touchy feely one, but it still stands)

Good Luck and keep posting in!

Cheers,

Bryan

There is a website called "map my run" or something to that effect. It's free and you can zoom into your hometown and map out your 1.5 miles. I prefer a track though...

Just enjoy the experience of running this month and you will notice that your time will improve.

Interval training really helps your speed (jog/sprint/jog/sprint) as does running on grass.  Go for longer runs than the 1.5 miler - try doubling the distance and the shorter run will seem much easier!  However be careful not to increase too fast as this may cause injury. 

What I find helps is if I have an overall high fitness - I would recommend cycling, elliptical training and swimming as well.  I also agree with the press up suggestion, and if it is anything like the British fitness tests sit ups would also help.

 Eat lots of carbs and protein for energy and muscle mass, sleep lots and make sure you warm up and cool down.  Trust me -  injuries are no fun whatsoever.  Good luck mate!

 

 

just seen the post above and there is a similar one called jogwalkrun.com which has both street maps and satellite pics
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