1/4 Mile Run

by Patrick
(Arizona)

I am 54 yrs old, out of shape and I have to get ready to run a 1/4 mile in 2:30 and 1 month to do it. How do I train...


Answer by Dominique:

Hi there,
Thanks for your running training question.

Whatever I tell you, if you are out of shape or over 40, and you are both, it is best to get a physical test done with your doctor.

Make sure your doctor approves of whatever running or exercise program you plan to undertake.





You have only given yourself a month to get fit which is not a lot, but you can get fitter in a month.

For the next month, live like a saint. You don't mention your weight, if you are overweight, just know that every pound you lose will make you faster.

Regarding the running: I would advise you to do run/walks. Even though you have little time, start off easily and build up slowly.

Running 1/4 mile in 2min30 is not super fast, but you need to make sure you are able to comfortably jog for double that. At least.

You know, the key to running that 1/4 mile fast is being able to run comfortably for longer than that. You will find that when you can comfortably jog that much, that you can then use that stamina to be faster.

Of course, there is plenty of general information available on my site, check out the beginner running tips-section.

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Best of luck.
Kind regards,
Dominique