Running the 1.5 mile in Under 10:35

I need to run the 1.5 mile in under 10:35 in about five weeks in order to qualify for a job.

I am in good physical condition and have been working on my cardio at the gym but have not been running (shin splints I recently treated with physical therapy).

How should I begin my running routine and how do I beat that time?

Answer by Dominique:

Hi there,
Thanks for your questions about beginning a running routine and getting to 1.5 mile in 10:35 minutes.

You do not have a lot of time. Five weeks is better than nothing, but in terms of improving your time, there is only so much that can happen in five weeks. These physical tests are generally held multiple times per year. So the thing to take into account is that if it does not work out in five weeks' time, don't despair. Keep on building your fitness and get ready for the next opportunity!

So, let's walk through my advice in a few steps:

1. How to Start Running Again
2. What Else to Do Besides Running
3. Getting Ready for 1.5 Mile in 10:35 Minutes

How to Start Running Again

So, first, picking up a running routine. The key is to start off easy. The worst mistake you can make is to start with intervals / high intensity work. Every long-distance runner (and let's call everything that's more than 800m long distance), should do easy running, first and foremost.

That is the pace at which you would be able to hold a conversation, a jog. Depending on your fitness, you start off with easy runs of 10-30 minutes. Is that too much? Then start by doing run/walks. E.g. 10 x 2 minutes of running at easy pace with 1 or 2 minute walks in between. You can see examples of run/walk programs in my Beginners Running Program section.

Build up from your starting point. Slowly but surely. Even though 1.5 miles is only 6 laps of the track, it does require you to have a strong aerobic base, especially if you need to run it reasonably fast.

The trouble with the 1.5 mile distance is that it seems so short ("only six laps..."), but if you don't have a good aerobic base and you run out of energy midway through, it will feel like a lifetime!!!

For your goal, being able to run 30 minutes non-stop is a start, ideally, you are able to run further than that. 60 minutes is a good time to aim for with anything over that a bonus.

Aim to run 3-4 x per week.

What Else to Do Besides Running

Now, I am assuming the shin splints have healed. But if there is any sign of them coming back, then ease off the running. It's no good getting to your test carrying an injury. Running six laps with shin splints is not my idea of fun.

The best way to get ready for a running test is running. Simples. But when you are not able to run as much, you can compensate by doing other cardio work, as you have been doing already. Bike riding, rowing, elliptical are all good choices as cross-training alternatives to running.

They still build your aerobic fitness. It's not a one-for-one comparison, i.e. 30 minutes of stationary bike is not 'just as good' as 30 minutes of running. But when doing a lot of running is too hard on your body, it's a good alternative to build your fitness.

My main concern with telling you to run 3-4 x per week and to ramp up your running is that the shin splints have not fully healed, or that they will come back very quickly after you start increasing your mileage. So, really watch out for that. And when you feel the shin splints, please do the cross-training. All of my advice comes with a massive caveat: I don't know you and your personal situation. You need to make the advice work for your situation!

Getting Ready for 1.5 Mile in 10:35 Minutes

So, so far we have got you doing a lot of aerobic exercise, whether it be running or cross-training. The trick is to get consistent with it. Just doing some exercise will not cut it. You will want to be training very regularly.

Most of this exercise will be at "easy pace". However, a good running program also includes some faster running. You only have five weeks. Ideally, we would be able to build up for longer and do some tempo running and then some intervals and eventually goal pace running.

In general, it is good to run at paces slightly faster and slightly slower than your goal pace, as well as at your goal pace.

Given the time available, I think your best bet is to focus on just goal pace running.

For one workout in the week, go to the track and do some goal pace workouts. Assuming you have great fitness and just lack the running experience (and the shin splints are no problem), you could start with 6 x 400m (1 lap) with 2 minutes break in between the laps.

You want each lap to be 105 or 106 seconds.

Then build up from there, e.g. 3 x 800m, 2 x 1,200m etc.

The key thing you want to develop here is to get used to that pace, so you can tune into it on the day of your race.

Hope that helps. In the end, running is not that hard. Do a lot of easy miles. Do a little bit of fast stuff. Hope the body stays in one piece. And that's about it!

Once again, five weeks is a short period of time. Give it your all, but a lot of your success will depend on how much exercise you have done in the past three months, rather than what you'll do in the next five weeks. So, in case this attempt does not work out, keep on training and get ready for the next opportunity you have to do the 1.5 mile test.

Kind regards,
Dominique

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