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Running 1.5 mile in Under 10.30
by Tony
(Germany)
I need to get my 1.5 Mile time under 10.30 mins.
Been running for the past 2 weeks can't seem to get my time under 10.30. Times I got have varied loads from 12 mins to 10.55. Been running for 30 mins 5 days a week but just don't seem to get any faster! Is there some secret that no one is telling me....
When I run I seam to take small strides seam to always run on my toes.
Answer by Dominique:
Hi Tony,
Thanks for your running training question. The 1.5 mile, hey. Let me guess, a police physical test or army physical test? Somehow you guys all seem to end up on my site!
It's good that you have been running 30 minutes five times a week. It's been relatively short though, getting improvements takes a bit of time.
The secret that nobody is telling you about is that every type of running comes with its own benefits.
When you run slower and longer, you help build up your stamina and your leg strength, your running muscles and bones. Also see Base Running Drills.
When you run a bit faster, something they call tempo running, you help increase your lactic acid threshold, the speed at which you can run without your legs getting heavy.
When you run a bit faster yet again, then you are interval running. This speed will help you pump more oxygen to your muscles, which they need to function at higher speed.
I would advice you to make a few adjustments to your running schedule. Give it a bit more variation. Then, apply this consistently and you will hopefully get some improvements.
E.g.
Day 1 - Long Slow Run - Add 5-10 minutes to this one every week.
Day 2 - Easy Run - e.g. 30 mins or so.
Day 3 - Intervals - See Best Running Tips Newsletter no. 20 for more details around how to build this up.
Day 4 - Easy Run - e.g. 30 mins or so
Day 5 - Tempo Run - start with some tempo intervals and build up towards something like 2 x 20 minutes tempo with 5 min recovery jog in between.
Now, don't come complaining next week that it hasn't helped... :) Give it a good few weeks and you will see improvements.
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Best of luck. Hope this works for you. Cheers, Dominique
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