Hi there im currently in basic training, and im struggling to get my 1.5mile time down ,currently its just under 11minutes, and could do with being atleast 10 minutes, I struggle with setting my pace as I generally run a faster time if I follow someone else but I cannot do that on my PFA
what will be the most effective way to lower it
Have you done any reps of 200 or 400 metres? Thats the route i'd go.. I'm sure someone with more knowledge will be along soon
interval training for pace and hill training for strength.
Either that or put your trainers on, go to the nearest pub and find a really big, strong looking bloke and punch him in the face and then run like f***. Guarantee a PB over the distance!
It would be so much easier if you describe the training you do now... and people can give you a critique. Simply asking an open question, the way you do, well you could put that into Google.
But speaking generally, because it's not a marathon, a lot of people concentrate hard on fast training. But for 1.5 miles, you need good endurance. So you should be doing some long runs of about an hour. At paces SLOWER than 9 minutes per mile... Probably 10 minutes for the first couple of weeks... but do one a week for 6 weeks, to start laying down a base. Along side that you need some Lactate Threshold runs. Probably around 8 to 8:15 mins per mile. Warm up with a slow 2 miles, then go for 4 miles at the LT pace, then 1 mile warm down. One a week of those in the first 4 weeks will do nicely for your speed work, then start focusing more on the interval.
DON"T feel that you should be flogging yourself to death in training. In very simple terms... make sure some of your runs a longer&slower than your target.... others are shorter and faster (reps)... and hope it all comes together on race day!
For 1.5 miles, you need a fair amount of aerobic capability too. And the best way for that is to do some slower but longer runs.
my first question would be, how long have you got??
thanks for advice i usually get cramping and weakness in my quads even though im not that out of breath which slows me down
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