need running help

[BigboyAl]

I need to run 1.5miles in under 13:00mins.

I havent run since high school basketball. Since then I have also added over 60pounds of fat and muscle. Basically i have no endurance.
I started 1st week of jan 08. My 1st jog was about 6mph for only 1 min and i was dead. A month later i am now up to 8:08 mins @ 3 laps @ 5.4mph.

I need to get to about 6.5mph for 6 straight laps (1.5miles) to make the 13min mark.

Anyone have good training advice on cardio and running? I know my current gains are just from being a beginner, but I want to maximize my results. I have 3 days a week to jog. I am currently doing 1 day fast 1 day endurance.

Help, thanks.

 

[Gymgurl]

When do you need to be able to run this time?

 

[BigboyAl]

When do you need to be able to run this time?

it an be as soon as 3 months or as far as 6 months.

 

[he-man]

Try using tempo runs (fast 1 min, slow 2 min), interval training (400m laps for time with a prescribed amount of rest or recovery in between), and long slow runs. Make it a Mon, Wed, Fri spit with light, low-impact cardio on Tues and Thurs. Rest Sat and Sun. Not too sure where you are at as far as bodyfat or nutritional health, but it might be benificial to develop a good overall cardio/weight training plan. Is this some sort of physical fitness test you have coming up?

 

[Gymgurl]

Great advice......adding intervals helped me up my speed. Im running 3 days and cycling some others....but I do a reg run one day.......tempo or intervals the other day and a long run the other day......

 

[BigboyAl]

Try using tempo runs (fast 1 min, slow 2 min), interval training (400m laps for time with a prescribed amount of rest or recovery in between), and long slow runs. Make it a Mon, Wed, Fri spit with light, low-impact cardio on Tues and Thurs. Rest Sat and Sun. Not too sure where you are at as far as bodyfat or nutritional health, but it might be benificial to develop a good overall cardio/weight training plan. Is this some sort of physical fitness test you have coming up?

yes, i have a physical fitness test coming up for a civil service job. I can be called in the next 3-6months. im in good shape i weight lift 3 days a week, and eat good. But havent done cardio since high school.

you dont think running 5 days a week would be to much? im making good gains with 3 days a week schedule. i just want to really optomize my training being new to running and all. im thinking maybe SUN: interval TUES: long distance THURS: medium intensity.

 

[he-man]

the three i listed are the actual run workouts for the week (mon, wed, fri). the other two days (tues, thurs) are just light low-impact cardio to keep you loose and help with active recovery (like swimming, walking, glider). hope this helps.

 

[vonrebel]

Hill repeats & interval training, and give your self an adaptation period for the joints to handle the impact. If possible, try and stay off or limit your time on concrete surfaces. oh and maybe #1 invest in a pr of good quality running shoes. I like treadmill intervals especially inthe winter. Start at 5.0 then bump it up to 5.5 for 20 sec, then jog/recover at 5.0mph for 1 min then go 6.0 for 20 sec, then back to 5.0 for1 min. take it up to 6.5 mph and then back to your base speed 5.0 for a min. keep going up .05 mph 8x's limit speed work / let your body recovery. Increase duration from 20 sec to 30sec to 40 sec. as you improve, 200m repeats............hope this helped

 

[Synpax]

All do respect to everyone here, but none of the answers here suggest anyone knows what they are talking about. I also really doubt you are going to make your goal in 3 months.

You are a new runner. PM me if you are willing to spend money on a program with a coach who will get you there in 3 months (13 mins for 1.5 miles is really within reach of you).

If you're broke as a joke, then do the following:
- Loose weight.
- Since you can only train 3 times a week: Day 1 - Run 3 miles _really easy_. Day 2 - Run 2 miles a little faster. Day 3 - Do 4 800s at a good hard pace.

You are really going to F yourself if you go out and go crazy and get yourself injured.

By far, the easiest way for you to get faster is to LOOSE WEIGHT and quit being such a fatass.

And get some proper running shoes from a store that does stride analysis.

 

[he-man]

that's funny....it seemed to work quite well for me. so bigb, i guess the best advice would be to try some of the suggestions and see what works well for YOU.