Here's the basics:
- I currently run 1.5 miles in 13 minutes.
- I need to be able to run it anywhere between 11-10 minutes, closer to 10 would be best.
- I train on a treadmill, so keep that in mind when answering
- To increase my time do I: run for a slightly longer distance each time I run or; pick a constant distance to run, but slightly increase my speed each time I run?
- What would be better: training on 1.5 or 3 miles?
- On test day we run on an outdoor track, each lap is 0.25 miles. What should my time be for each lap to reach my goal of 11-10 minutes?
- What other things can I do to quickly (but safely) increase my time?
Since you certainly want to lower your time, not raise it or increase it, I suggest that you edit the title of the thread, and your last sentence so that they make sense.
To make realistic predictions of what you will do on the track, put the treadmill on a small incline (at least 1.0.).
Do a mix of speeds and distances. Practice short periods of the speed that you want to do in the test, so that you build leg speed and get used to the pace. Do plenty of slower running as well. A detailed plan is too complicated to describe here. Check running books, magazines, and Runners World website.
Assuming a fixed pace, and a result of 10 minutes, you need to do each lap in 100 seconds (1:40), thus split times of 1:40, 3:20, 5:00, 6:40, 8:20, and 10:00. I'm sure that you can figure out the same type thing for other predicted finish times.
Interval training for running.
2-3x800m (half mile) or 4 x 400m (quarter mile), fartlicks (1 min fast/1 min moderate pace), ladder set (same as fartlick but instead 1 min fast/slow, 2 min fast/slow 3 min fast/slow and back down. Or 15 sec, 30, 35, 60, 75, 90 and back down)
Find other people who are going through this same test, go with them to the track, and try running the distance. Don't kill yourself, just try for laps on 1:40. You might be surprised at how much your pace drops just with someone else there.
What are you doing this for?
You need to start running more. Period. Run longer distances. Then start doing intervals in a few weeks.
Cnichols is right, too. Having a pacer will make a huge difference come test/race day. ...assuming you're motivated that is.
Thanks for the help guys!
@cnichols I am training for the police academy.