Need help with 1.5 mile run-

[bGIveNs33]

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?

 

[PricklyPete]

Hmmm....let me give the disclaimer that I am in no way a professional trainer and have nothing but my own experience to back up my statements...

For me to improve my times, I've done the following:
1) Run my normal run distance at a decent pace 3+ times a week.
2) One day of that week, run my normal distance at a good 15-25 second faster pace
3) Ride a bike or use an elliptical machine one day for 20 minutes to warm up on a fairly easy setting...then run as fast as I can for as long as I can. Stretch.

This has helped me lower my times in everything from 5k's to Marathons...so doing something similar for 1 mile should work.

But as I said...I'm far from a professional. What you laid out above seems like it would likely improve your times as well and possibly someone on this board has a better suggestion than mine (or will debunk mine for the general populous as totally inefficient).

 

[katank]

Sprint intervals and time trials are a good way to train.

For a pretty well thought out programming, try http://crossfitendurance.com/.

 

[Hacp]

Run hills and do intervals. Intervals are where you run very slow(like 3mph) for 100meters, then 90%sprint for 100 meters, then slow for 100, 90% for 100 etc.... It really works but its taxing on the mind.

 

[SociallyChallenged]

Honestly, for a 1.5mi run, you can do anything to improve yourself. I would suggest working up to some longer stuff (2-3mi) and then trying to cut back your time. If you do that, 1.5mi will be no problem and you'll run it faster than you did in the 2-3mi runs. Interval training is good, but if you just wanna train for the 1.5mi run, it's really not that necessary.

 

[wtfbbq]

tempo runs (longer runs at a sustained high pace, e.g. 10-15 minutes at 75% of race pace) and fartleks (intervals, e.g. 1, 2, 3, 4, 5 mins hard with 1-2 min rest in between) mixed in with longer runs (work up to 4-5+ miles) should help.

 

[StageLeft]

You don't need sprints. Moreover, I think they are a bad idea. They will greatly impact stress on your legs and potentially lead to injury. You do not need the anaerobic benefits of them right now. I wouldn't go less than 400 or even 800, but really what you need is to spend a good portion of time running at an uncomfortable speed. So, do a lot of tempo runs. Also, say your mile time now best is 9:00, do regular miles at 9:45. You want to get your body used to a high heart rate and sucking air, but not so aggressively that you can only hold it for a small portion of a loop at the track.

Also, drop any excess weight you have, it pays huge dividends.

 

[gar655]

Run more. Simple as that.