Improve My Running Time to 10:30min for 1.5 Miles

by Christopher
(London, England)

I weigh 97kg and have a height of 184cm. Any time I run I suffer from shin splints. My run time for a 1.5 mile race is 12:59mins.

I need to get it down to under 10.30 min for the same distance.

What can I do to prevent the shin splints and what running schedule should I use to reduce my run time to under 10.30min and reduce my weight to 80-85kg in 2-3 months.

Thank you.

running tips
Answer by Dominique:
Hi Chris,
Thanks for your questions.

So, you want to improve your running times, reduce the risk of getting shin splints and decrease your weight.

They are all good goals.

And they are also a little bit related.

When you can decrease your weight, you will become faster and you will reduce your risk of shin splints.

Regarding the shin splints:
I would advice having a look at the shin splints page.
Because you are heavier, there is a higher risk of shin splints. But you shouldn't get them necessarily. What I am thinking is that it could have something to do with your running shoes.

Regarding the weight loss:
Check out the running for weight loss page. There are no big secrets to weight loss: it's about diet and exercise. And a whole lot of will power.

Running program:
I am not going to give you a full running program to follow. I provide that service via the BRT Running Coaching service.

What I would advise is to take a run/walk approach at first as is used in the beginner running programs.

Additionally, to reduce the impact on the legs, I would encourage you to run on softer surfaces, e.g. go to the park and run on the grass. This will help reduce the chances of shin splints.

Also, given your injury issues, I would advise you to do cross-training as much as possible. Bike riding would be a great alternative. Or swimming. I hope the photo you included has got you in the swimming pool, not sitting on the side sipping a beer... :)

You are currently far removed from your goal, but I have got good hopes for you. If you can succeed in dropping the weight and combine this with consistently training for 3 months you will see heaps of improvement.

Best of luck.
Kind regards,

Supercharge your 1.5 mile training! Simply subscribe to "7 Days to Pass Your 1.5 Mile Run Test" and get this e-book for free, before I change my mind...!!

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. The Most Important Beginner Running Tips - All You Need To Know When You Start Running

    The most important beginner running tips. All you need to know before you put on those running shoes.

    Read more

  2. Marathon Pacing Strategy - Use These Tips and Tricks to Hit That Marathon Pace Goal

    These marathon pacing tips and tricks will help you nail your marathon pace goal.

    Read more

  3. Treadmill Running and a Half Marathon

    Hello, I took up running 6 months ago and only ever run on a treadmill. Most weeks I run 9km 4 times a week and a fast 5km. I want to run a half marathon

    Read more

  4. What is Better? Running Longer Distance or Running More Often?

    I run for 30 minutes every other day with a 15 minute warm-up and a 15 minute cool-down. On the days in between I walk for 60 minutes. I eventually

    Read more

  5. Running and Calf Cramps - Conquering the Calf Cramp Conundrum: Causes, Prevention, and Relief

    The most common issue that we runners will all experience at one point in our lives is calf cramps. They can be a real buzzkill. Check out this page to learn causes and ways to treat and prevent calf…

    Read more