I Need to Reduce My 1.5 Mile Time by 8 Min in 6 Weeks

by Mike
(Pa.)

I have a very important test in 6 weeks, I need to get my 1 1/2 mi. time from 20.30 min. to max of 13 min.

I also need to get my 300 meter dash to under 57 seconds is this possible?

How can I do this????????

Answer by Dominique:

Hi Mike,
Thanks for your running question.
I will do my best to help you, however there is little time available.

Also, you need to consult a doctor regarding a suitable exercise program, i.e. any advice I am giving you needs to be verified by a physician. Reason I am saying this is that your current running times suggest you are not very fit and I do not want you to use any advice from me which your physician might find too strenuous.

I would like you to have a look at my Beginner Running Programs. Reason is that I want you to consider doing a run/walk program, i.e. alternating running and walking. This is, for beginners at least, a good and safe way to start running.

Unfortunately there is not enough time to do my 12 weeks to 30 minutes of running program (Beginners Running Program 3). That one would have set you up with a decent amount of stamina and would have given you a good chance to break the 1.5 mile requirement.

Regardless of that you can still use the set-up of the program to build up your running times. You will have to be more aggressive though than the program itself, which carries a higher risk of injury.

In addition to the running you need to find some other activities you can do to build up your fitness. Bike rides, swimming, gym work etc are all good ways to work out.

Last, but not least, consider your diet. The less pounds you have to carry along on the day of the test, the easier the running is. Check out this weight loss website for some no-nonsense advice about weight loss.

In order to have any chance of success you will need to be very disciplined and work very hard to get to your goal. Once again, do consult your physician as well to work out what you with your current fitness can and cannot do.