Need to Run 3.2km in 15 Mins

by Tony
(UK)

Good day,
Started running about 4 months back training for 3.2km runs and within 2 months I started running 3.2km in 15 mins (I used to run every morning).

I recently fell sick for 2 months (typhoid) and now I am finding it difficult to run 3.2km.




I went out yesterday to try but I could only run 2km in 10.20mins.

Please I really need your advise on how to increase my endurance and speed in 2 weeks.

I really need to return to the fitness I had before the illness. I will await your urgent response.



Answer by Dominique:

Hi Tony,
Thanks for your question.

The good news: as you lodged your question I was online so I could get onto it right away.

The bad news: it is hard to rush these things. Regaining fitness does take some time.

Your fitness will come back over time, but I understand you don't have time. The best thing you can do over the next two weeks is run/exercise every day.

Make sure you cover the distance a number of times by doing run/walks.

If you can't cover the 3.2km at once, take a walking break, then run some more.

I would also look at doing a few short intervals in runs, e.g. run 1 minute fast, 3 minutes easy and repeat that 3-5 times.

High intensity training can sometimes provide that break through that you are looking for.

With this type of "crash and burn" approach you need to be mindful of injuries. You can push yourself all you want, but don't push so hard you get yourself injured.

Wishing you all the best over the next two weeks.
Good luck.
Kind regards,
Dominique

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