Like this site:


Home
What's New?
Newsletter

Beginners

Beginners
Weight Loss
Beginner Run Programs

Training & Tools

Training
Tips
Calculators
Injuries
Diet

Race Distances

5K
10K
Marathon

Gear

Shoes
Heart Rate Monitors
Apparel
Gear

Freebies

Marathon Training Secrets
Fat Loss Jumpstart

...And Other Things...

Quiz
Books
Questions
Quotes

[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

 

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.

Get Marathon Training Secrets Now
and...
KILL Your Next Marathon

Marathon Training Secrets eBook


Best of luck.
Hope this works for you.
Cheers,
Dominique

Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.





 

Newsletter


Click the picture above to subscribe to the FREE Best Running Tips Newsletter
Comes with free ebook.