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Hi I havnt been on here much but I have a question if anyone can help me out it would be great. I have been running now for about 8 weeks and I have gone from not being able to run 200m to being able to run 1.5 miles in 13.40 mins (embarised of the time though). The problem is now I can run the 1.5 miles im having trouble lowering my time past the 13.40 min bracket, can anyone suggest good simple ways to run faster and lowering my time down? any help would be greatly aprishiated.

Here is my current routine-

Mon- Press ups, Situps, Dorsal etc work
Tue- 1.5 Mi run at 6.30am
Wed- Press ups, Situps, Dorsal etc work again
Thurs- 1.5 Mi run at 6.30am
Fri- Press ups, Situps, Dorsal etc work again
Sat- 1.5 Mi run at 6.30am
Sun- Rest day

Thanks

increase your distance, or just run to a certain time. Run until you cant run anymore. Sprint at certain points but dont't then walk, straight into a jog.

Im in a similar possition to you JTP (fitness not getting better) and Felias your advice may help me too. Thanks

Felias wrote:increase your distance, or just run to a certain time. Run until you cant run anymore. Sprint at certain points but dont't then walk, straight into a jog.

Thanks Felias im going to give your advice a go on my next run and hopefully I'll start improving soon. cheers

If anyone else has any tips/advice if you could post them that would be great.

It may be worth swapping one of your usual runs for an Interval session.
Also, having only 3 C.V. sessions per week isn't ideal, so it may be worth adding another day of C.V. training, for example cycling, swimming, burpee intervals, tabata squats etc.

Rich.

Ok that sounds good, is 30 seconds walking/jogging and 90 seconds sprint good to start?
and do I need to do more or less press ups, sit ups and doral etc a week? cause I could make my sunday rest day one of them days too. I was doing press ups, sit ups and doral etc every day through out the day but again they was not improving so just recently I decided to have a few rest days but if you have any sugestions to change my plan I would love to hear them because it may help me loads cause im kind of confused at the minute from reading to much info telling me different things.

Thanks

I tend to only run a max of 6 miles per run, 4 1/2 miles of which incorporate occasional sprints, I assure you my legs and lungs are hangin after it. What you guys should be doing is try a 3 mile run at a nice steady pace, walking does not really help as much as keeping your feet moving with jogging. Try doing a slightly longer distance, and then after a week up the distance by however much you feel you need to. Do not run with any sort of weight, do not run in boots just trainers to buildup CV and legs. Sprints are a quick solution to a CV weakness, I feel quicker for when I have done a few days of runs with sprints.

Thanks Felias some top notch advice thanks. I did my run this morning and got a 13.04 - 1.50mi thats still noware good enough but 40 seconds off my usual time in 1 run is quite good improvement I think. Cheers

Thrash yourself!

As others have implied, don't just do the same distance over and over. What you need is a long slow run, a medium one, and some intervals/sprints. Think of it like three speeds - jogging/running/sprinting. So at the moment do a 2 or 3 mile run (slower than now), 1.5 mile (same pace as now), then something like 5x50m sprints with a jog rest.

What you must do is make the distance longer as time goes on. About 5 to 10% longer a week is about right. So you could to 2 weeks of 3 and 1.5 miles, then 2 weeks of 3.5 and 1.75 miles, then 2 weeks of 4 and 2 miles.

Doing an occasional timetrial is fine, but doing the same thing over and over again isn't the best way too progress.

Keep at it!

Paratrooper wrote:Thrash yourself!

Bastardo's, "I love its", and 10 milers please.

And the occasional trip to see "Nod".

Translation please?

(Yes, I have tried searching).