Runners, I need your help in lowering 1.5 mile time

[Scout]

High elevation training ... I went from 14 min 2 mile to 11 min 2 mile that's why the Olympic team trains like that all about O2

[five-08808]

I did it! Thank you for all the advice and encouragement. The PT portion kicked off this morning at 0800. I rocked the pull-ups, push-ups and sit-ups. I completed the run in 13:07.
Next we did a three gun shooting practical involving some sprinting and carrying a ram to and from each station. I destroyed the course with a perfect score and a good overall time.
Lastly was the review board and at 15:00 I received the official word that I was selected number one overall and am the newest member of the SWAT team! It was a great day. The only negative from all this is next Friday is a scheduled SWAT training day. I was going to the lease on Thursday. Now I will have to head to the Lease after training Friday evening.

[bluelund79]

Great stuff, congrats!

[dustoffer]

I went to state in the mile in high school (4:45) and ran in college for a semester. My advice is to put in 4-6 miles Mon., Wed., Fri. and do some speed training on Tue., Thur. Preferably on a track. On the speed training days I would run quarters. Run the first one at a fast pace. As fast as you can. Rest a minute maybe two. Then run another one. Rest and then another one. Since your distance is 1.5 I would do six quarters. YOU WILL BE TIRED at the end of tue and thur but it will make a world of difference. Running long distance even a mile or mile and a half, is about having a base(miles of training) speed and guts. Block out the pain in your mind. It's gonna hurt. Push through it. Good luck.

Here's the answer, and obviously if you want to run faster, you have to train faster. I was in training for my PT test (Army, 2-miles) and just wanted to break 12 minutes. I ran 220-yd intervals 2 days/week alternating between a really hard sprint, a run, a hard sprint, a jog, a really hard sprint, etc, etc until I had covered 5 miles. Understand it took some time to work up to it, but once you get in the rhythm it comes along nicely. A partner to pace you and push you is also a great help.

[WCI]

Get you one of them Powerband dealies. I figure for 37.50 for some rubber they have to do something...
Just kidding on the powerband.. I agree with running more and departing from the weightlifting. Most weightlifters dislike running and most runners dislike weight training. They are on different ends of the spectrum. I prefer the weights and some good old fashioned cardio. Carb up for endurance. Protein up for size.. I do remember a speed coach having my son step up and down off of a knee high bench as fast as he could. His speed increased really quickly.. He stepped up and down off that bench for 3 minutes at full speed then take a 5 minute break then back at it for 3 minutes again. They did this for about an 40 minutes at the end of BB practice. I honestly do not remember him getting thrown out again after that spring.

[five-08808]

I will continue to run as I have learned to enjoy the feeling when it's over. Now that I have passed though, I'm definately hitting the heavy weights again. It is amazing how much size you lose when you take extended time off. In my case it's been about a month. I plan to do my lifting five days a week and run three days a week.

[WCI]

Get a bike Amigo.. Your knees and ankles will really appreciate it a few years from now...

[47]

Train downhill..it will carry over to the level ground running.

[bjsexpress]

Train downhill..it will carry over to the level ground running.

Had to look thru all post.... agree, run downhill.

[BigFoot]

Train downhill..it will carry over to the level ground running.

Don't do downhill sprints. It is absolutely horrible for your knees, and it is super easy to blow out a knee sprinting downhill.

[Devil1]

lol...Congrats!