So I have a fitness test coming up with a 1.5 mile run. I have NEVER been a very good runner. I can probably go out and do it in 13:40 or something along those lines but I've always wanted to get it sub 10:00. I have until the end of the year and want to give it a go. I've heard a whole assortment of ways to train for it best. The consensus seems to be alternate long run(3-4 miles) at a slow pace and then do long sprints(200m) the next day.
So here is what I'm basically thinking about doing-
I'm going to do 5 days a week because I KNOW I'll miss a day every now and again because of work(sometimes work 24-27 hour days).
Week A-
MWF Slow 3 Mile run... basicalliy at 11-12 min mile pace
TR - 8-10 200m sprints 60 secs rest. Try to get a 8 min mile pace
Week B-
Flip MWF and TR
Try to shave off time each week for the 3 mile run... try to get it to a 8-9 min mile pace
Try to get the 200m sprints down to a 5-5:30 min mile pace.
The first two-four weeks will be cut down to probably 50 and 75 percent reps and then after a month, I'll be going full swing.
Thoughts?
So here is what I'm basically thinking about doing-
I'm going to do 5 days a week because I KNOW I'll miss a day every now and again because of work(sometimes work 24-27 hour days).
Week A-
MWF Slow 3 Mile run... basicalliy at 11-12 min mile pace
TR - 8-10 200m sprints 60 secs rest. Try to get a 8 min mile pace
Week B-
Flip MWF and TR
Try to shave off time each week for the 3 mile run... try to get it to a 8-9 min mile pace
Try to get the 200m sprints down to a 5-5:30 min mile pace.
The first two-four weeks will be cut down to probably 50 and 75 percent reps and then after a month, I'll be going full swing.
Thoughts?