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

by Jenny
(UK)

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?

Thanks

Answer by Dominique:
Hi Jenny,
Thanks for your question about the 1.5 mile run.

You haven't provided detail on your current training, so this is going to have to stay general.
Things I'd like to address are:

1. Benefits of higher mileage
2. Benefits of running at different speeds
3. Benefits of healthy eating

Benefits of Higher Mileage

The 1.5 mile test is a tough test, because it relies on a good combination of endurance and speed. The mistake I see most with people preparing for the 1.5 mile test is that they simply don't run enough. The second mistake is that they do a lot of their running too fast. Don't know if that is you.

But generally speaking, at whatever mileage level, increasing your mileage sustainably will generally lead to faster race times. Longer runs, even if done at a slower pace, will help build your endurance. I'd recommend reading the following pages for a lot more information on this:

Increasing Mileage Safely

Building Your Base.

The Benefits of Running at Different Speeds

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. Another mistake I see runners make very often is to do all their training, or pretty much all of their training, at one speed.

In addition to longer somewhat slower running covered before, I'd recommend doing one or two running workouts per week. A mix of speeds, with some of your runs a little faster than your current race pace, some a little slower, some at your race pace, will help make you faster.

You'll want to do a mix of strides, intervals and tempos to improve your running.

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.

Benefits of Healthy Eating

To answer your second question, yes, diet can influence your running, most definitely.

Nourishing your body with a well-balanced diet can really improve your running performance and support your overall health. Healthy eating ensures that your body receives essential nutrients like carbohydrates, proteins, vitamins, and minerals, which fuel your muscles and sustain your energy levels during runs.

Furthermore, a nutrient-rich diet speeds up recovery. This reduces the risk of injury and enables you to keep on running. Consistency is very important in running, and a healthy diet is one of the supporting components that can really make a difference.

Of course, not knowing your current situation, it is hard to comment further. If you have an overweight situation then losing some weight through a sustainable mix of healthy eating and exercise can make a big difference. But even if bodyweight is not a factor, and if your current diet is not "healthy", making improvements in your diet can help improve your health and energy levels. Also check out the Runner's Diet page for more information.

All the best with your training, I hope that with some increases in mileage, good quality running workouts and sustainable adjustments in your diet and lifestyle you can get to your 1.5 mile goal!

Hope this helps.
Kind regards,
Dominique