Best Way / Distance to Train to Reduce 1.5 Mile Time by 1 Minute

by Jenny

I want to be a PTI in the army, I'm in the army already but to do this I need to run a mile and half in under 9:30.

I can do it in about 10:30.

What's the best training to do so I can get my time under 9:30 and how far should I run every day to be able to do this, also will changing my diet to become more healthy help me in getting this time and run fast?


running tips
Answer by Dominique:

Hi Jenny,
Thanks for your question about the 1.5 mile run.

Each running speed provides different advantages and trains different body systems best.

In order to get improvement it is usually best to train at a variety of speeds.

Say, you'd be doing three runs per week, then I would do them as follows:

1) Longer, slower run, also see the Base Running page.

2) Tempo run, see my tempo running page.

3) Intervals (see the interval running page).

As an example, a sample training week could look something like this:

1) Long run, 8k @ 6.00 min/km

2) Tempos: 3 x 10 min @ 4.50 min/km with 5 min jog in between

3) Intervals: 8 x 800m @ 4.25-4.30 min/km with 2 min jogs in between.

This would just be one training week, you would be varying the intervals and lengths of the runs from week to week, building up and down depending on where you are at.

If you'd be training with me I would also let you do some goal pace running or 1.5 mile time trials to gauge progress.

To answer your second question, yes, diet and weight would influence outcomes. If you are currently too heavy, then you will be able to improve your times by watching your diet and losing some weight.

Each kg you lose will make you a few seconds per km faster.

Your running will help burn more calories of course, but portion control and eating healthy foods will help as well.

However, if your weight is currently normal or to the low side, then I would not expect much extra improvement from losing more weight.

If you don't weigh as much and lose more weight you would actually not be losing body fat, but losing muscle, which can have a detrimental effect on your racing performance.

Further recommended reading:

Running Training section.

Running for Weight Loss

My running coaching service

Hope this helps.
Kind regards,

Want to supercharge your 1.5 mile?
Simply DOWNLOAD Today!

1.5 Mile Test Pages You Need to Check Out

Return to 1.5 Mile Run Test Questions.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Running Pace Calculator - Work Out Which Running Training Pace is Right for You

    The running training pace calculator provides you with the right running training paces for you, based on recent race results.

    Read more

  2. Unleash Your Running Potential with Personalized Coaching

    Get some running coaching. Achieve your personal best with a laser targeted running program from Best Running Tips.

    Read more

  3. 18 Months To A Marathon Doable?

    Is it feasible - through hard work and determination of course - for a beginner to be ready for a marathon within 18 months? At this point I'll be

    Read more

  4. How Do I Prepare for My First 5k?

    Hello, I'm a 21 female who is about 30 lbs overweight. I used to do sports in high school but haven't really run in a long time. I want to do a 5k

    Read more

  5. 66yr Old Wants to Repeat Similar Age Related Time for Marathon

    Hello, I am a 66 yr old man/boy wishing to repeat a marathon in time related comparison to my 2h 59m 15s which I did when I was 50. In the interim

    Read more