Runners, I need your help in lowering 1.5 mile time

[hopco.boy]

Thanks for all the advice so far. My 15 year old son is a superstar athlete, football, basketball and track. We just got home from the track on my first run in this endeavor. I ran 2 miles in 19:55. Granted, yesterday was leg day and I did heavy squats to 405 pounds so that probably made my time a little slower. My son pushed me when I wanted to stop and walk. I had a lap average just under 2:30. I would love to pass the test at around 13 flat so I need to drop about 20 seconds per lap.
I think I will apply a lot of the advice here. My plan now is every other day run around 2-3 miles and on the other days do speed and hill runs.
Thanks for the input and I will post updates.

I think that is a great plan that will have great results as long as you stay mentally strong in your training. Keep your son there to help push you. Keep us informed.

[five-08808]

Sorry, double post

[Ricky T]

You can do it, Matt. Just make up your mind and get it done. I have no doubts. I'd run eight laps every other day pushing it as much as I can. In a short time you should be able to get the six down to 14 minutes. You're close already.

[bowhuntertx]

Pm sent

[Hookem2255]

Get in the car....works for me!!!

[bowfishin fool]

the thing that seem to trim my laps the most were 800 repeats.

the 800 was just long enough to kick my butt, but short enough that i pushed way harder than in my miles. we would run repeats every tuesday and thursday. they suck so bad!! but they really helped me

I usually do 8 repeats with 3 minute rests, i think combining this with days of long endurance running will increase you aerobic base drastically

hope that helps

[jcso139]

I am on SWAT for the SO i work for so i understand the demand of PT. I try and beat my own time everytime i run. We do alot of running wearing our vest(full kit) so i think that helps alot. I actually first got on SWAT just to keep me in shape. I am 5'7, 170 lbs and i usually run a 1.5 in about 9 minutes. I workout as well but i love to run 2. I say just time yourself and try and beat that time everytime you run. Keep a stop watch and glance down at it while running and will push you.

[myway]

Man as much as you do not want to I would ease up on the weight while lifting and go lighter with more reps while working towards this. You should also should be running at least three days a week.

[Death from Above]

Also. If you don't have them....get some good running shoes from a specialty store. Happy feet make a happy runner and really help with the fatigue. Brooks are what I have found to work for me.

[Mac...]

I'm not a runner but went thru several boot camp style workouts.
The trainer said, "if you wanna get faster, run hills!"
He was a workout junky and a fire fighter.

So I'm passing that along to you.
If you wanna get faster. Run up hills for your training.

[bsills]

Quit working out your legs so much and run 3 miles a day. When you have to run 1.5 it will be much easier.

[bloodycactus]

If you run with an Ipod make a playlist that is as long as your target time. Learn the pace by sound so you know if you need to speed up or cruise. My BIL is a trainer and gave me this idea. It worked for me. Good Luck

[cajunsticker]

I'm a runner but that doesn't mean that what worked for me will work for you. If my math is right, you need to run better than a 9.20 pace. At your age, you should be able to do that with just a few weeks of running. The treadmill or a gps watch would be the best tools. I improved my time by running intervals on the treadmill. 1/2 mile at a comfortable speed.. Increase speed by 30 sec/mile run 1/4 mile... Back up to comfortable speed for 1/4 mile increase by 30 sec/ mile for 1/4 mile then increase again by 30 sec for 1/4 mile.. Back to comfortable speed... A good rule of thumb is if you can sing, your running too slow, I f you can't talk you're running too fast.

Also consider that you don't have to finish well you just have to finish in time. If you can sprint an 8 min mile for 1/2 mile an 8:30 for 1/2 and a 9:30 for 1/2 you'll finish under 14 min.

I ran a marathon last year and caught up to an old man at mile 17. He was walking 30 yards and sprinting 50 or so. It took me forever at a 10 min pace to catch that old ba$&$d. You could try that as well...run till you feel your heart will explode..walk for a minute then do it again...see what your time is.

If you want it bad enough, you'll find a way...good luck.

[Bonbonjovi]

SPEED INTERVAL Training.....or in old school terms, wind sprints...go to a football field and sprints as hard as you can from goal line to goal line, then walk from sideline to sideline, and then sprint again on the other side...start out with 4 of those laps and work your way up to eight laps

[Extremebowman]

Lot of good advice so far. My $.02, don't shoot for 1.5 in 15, shoot for 3 in 30 It may seem obvious, but IMO lung volume increases exponentially as distance increases. Just like practicing at 60 yds makes 30 yd seem like I chip shot Good Luck