Mile and a half - Tilted Forum Project Discussion Community

Crack · 02-06-2004, 11:18 AM

Alright, I need to slice 60 seconds off my mile and a half run time, I have a little over a week to do this. I am not going to post my time, because it's just sad, but does anyone here have any suggestions on how to do this? New shoes? I need some help... Thanks!

sailor · 02-06-2004, 11:34 AM

Honestly, the shoes wont do anything, unless you are trying to run in ski boots. Dont give in to advertisers who tell you that buying their product will make you better.

onetime2 · 02-06-2004, 11:39 AM

For the next 5 days run intervals. Warm up by stretching for 15 minutes. If running on a 1/4 mile track, do the first lap at a 3/4 pace. Second lap bring it up to your "normal" pace. Third lap, do it as fast as you can. Fourth lap back to 3/4 or 1/2 pace (whichever you can maintain). For the 5th lap you need landmarks along the track where you will start and stop your sprints (make sure they are far enough apart that you're pushing yourself hard). At the start of the 5th lap begin your sprint to the first landmark, when you get to the next, go back down to 3/4 or 1/2 pace. Repeat at the next set of landmarks. 6th lap back to 3/4 pace for the full lap. 7th lap "normal" pace. 8th lap repeat the 5th lap regimen. Then, if you're up to it, complete a mile at whatever pace you can maintain. If you can't do the final mile the first time out, work up to it as best you can during the week. Also stretch after every run.

I'm not sure how much you're running right now, but you should be doing at least two to three miles each of these days. Take the last day or day and a half to recover. Make sure you stretch on these days.

If your time is as bad as you say it is, mental toughness will easily get you 60 seconds. Don't succumb to slowing down. Keep pushing yourself the WHOLE run. You can do this.

Good luck and out of curiosity, is this a Physical Fitness Test of some sort?

skysooner · 02-06-2004, 11:39 AM

A week is going to be tough to do this in, but I mainly do interval training when I run now. I run very fast for a certain time and then slow it down for an equal amount of time. I repeat this 5 or 6 times during a 30 minute run. Every couple of days I slightly increase the running time and decrease the slow down time. This is supposed to be the fastest way to get your speed up quickly.

phaedrus · 02-06-2004, 11:42 AM

I can't imagine a way for you to take 60 seconds off your mile and a half time in a week, unless you didn't try the first time out. There really isn't any trick to getting faster. Just consistantly exercise, work on building endurance, since that is likely your problem. Long runs, swims, bikerides, etc... try not to walk, wade, or coast.

If you are new to running, chances are you timed it all wrong, went out too fast at the begining so you didn't have enough in you to maintain a solid effort throughout. Work on pacing yourself. Figure out your target time and calculate the pace you should be running at accordingly.

Don't buy new shoes or energy bars, or drinks, etc.... You don't want to race in new shoes, but comfortable running shoes that are broken in. That way you will be less likely to blister.

Parker · 02-06-2004, 12:44 PM

What you are trying to do is almost impossible. Maybe, two weeks, but anyway, I would run twice a day, once in the morning and once in the evening. Drink water only for that whole week. It will help you replenish your bodily fluids with less sugars and get your mental game going, becuase most of the pain you get in running is 90% mental. Good luck.

Nazggul · 02-06-2004, 04:43 PM

Running intervals for 5 days straight will likely do nothing but get you injured and if you try the mile and a half right after that you will likely have a slower time. You really shouldn't do interval training more than once a week, twice if you are truly a "runner" and in excellent shape.

Phaedrus and Parker are right on. Unfortunately there isn't much you can change in 1 week unless you already have a solid aerobic base. Considering the fact that you think the time is so bad that you can't post it, I doubt that you do. Sorry, but that's the reality of it.

onetime2 · 02-06-2004, 05:32 PM

Quote:

Originally posted by Nazggul
Running intervals for 5 days straight will likely do nothing but get you injured and if you try the mile and a half right after that you will likely have a slower time. You really shouldn't do interval training more than once a week, twice if you are truly a "runner" and in excellent shape.

Phaedrus and Parker are right on. Unfortunately there isn't much you can change in 1 week unless you already have a solid aerobic base. Considering the fact that you think the time is so bad that you can't post it, I doubt that you do. Sorry, but that's the reality of it.

The body can handle a hell of a lot more than you think. Running is a mental game, if you think you can handle it you likely will. 60 seconds can be sliced off a really bad time, it's far easier to drop 60 seconds from a non-runners time than it is to cut the time of a "runner" by even 10 seconds.

And, just as an FYI, I have seen more than 60 seconds shaved off times in a week and I've seen it on several occasions while helping Marine Corps OCS candidates perform their PFTs.

Nazggul · 02-06-2004, 09:22 PM

Onetime2, I'm very attuned to my own body and what it can and cannot handle. I have pushed it to the brink and beyond more than enough to learn my limits.

Bottom line is we do not have enough info to make much of a recommendation here. What we do know and what we can infer from the info given does not make me think this person can handle 5 straight days of speed work and then immediately shave 60 seconds of his time.

Quote:

Originally posted by onetime2
And, just as an FYI, I have seen more than 60 seconds shaved off times in a week and I've seen it on several occasions while helping Marine Corps OCS candidates perform their PFTs.

That is what our friend is looking for, so share the wealth and let us know what they did to achieve that degree of improvement. What did you do to help them?

Phaenx · 02-07-2004, 03:54 AM

Quote:

Originally posted by sailor
Honestly, the shoes wont do anything, unless you are trying to run in ski boots. Dont give in to advertisers who tell you that buying their product will make you better.

What if they're glued to a car?

Crack · 02-07-2004, 08:16 AM

Quote:

Originally posted by Phaenx
What if they're glued to a car?

I like this Idea... it is for a PT test for the airforce, I needed an 11:35 and I got a 12:27...I personally think the time sucks, but what do you guys think?

Sparhawk · 02-07-2004, 08:45 AM

It's not horrible, but there is definitely room for improvement.

I also agree with onetime2, if you really want it, you can easily push your time into the lower 11 minute range. Who cares if you puke afterward, right?

forseti-6 · 02-07-2004, 08:57 AM

Quote:

Originally posted by crackprogram
I like this Idea... it is for a PT test for the airforce, I needed an 11:35 and I got a 12:27...I personally think the time sucks, but what do you guys think?

Only 1.5 miles for the Air Force

Just kidding.
I'll bet you could get that time easily. Just when you're running it, push as hard as you can, you might come close to passing out. I have my PT test (Army) Tuesday morning, and am aiming for a 13:00 2 miler, but have never run better than a 14:00. My plan? Go out at a good pace, then push as hard as I can halfway. Basically go with a 7 then try to finish with a 6. It's excruciating pain, but like mentioned above, it's all mental.

hilbert25 · 02-10-2004, 08:17 PM

Here's how you do it: even pace.

Really. That's the most efficient but really hard. If I were you I'd do the following:

Figure out what it feels like to do 3/4 a mile in 5:40. Go somewhere where you're confident of the distance and do this: run under 5:40 for 3/4, jog for 4 minutes, run 1/2 a mile in under 3:50, jog for 2 minutes, run a 1/4 in under 1:55. You should be able to do that if you have any chance of running 11:35.

Now do that the first day, just to get used to the pace. Then every day until the day before the test do this: run 25 minutes. At the end, run 1/4 mile in under 1:55, jog for 2 minutes, run a 1/4 under 1:55, jog for 2 minutes, run a 1/4 under 1:55. Just get used to doing the pace.

The day before, the most important thing you could do is jog for 20 minutes at a really easy pace. Just get your legs loose.

The day of the test, come through in 5:40 or so and hold on for dear life.

onetime2 · 02-11-2004, 05:40 AM

Quote:

Originally posted by Nazggul

That is what our friend is looking for, so share the wealth and let us know what they did to achieve that degree of improvement. What did you do to help them?

My post is exactly what they did. Speed work because 90% of it is mental. Pushing yourself to the limit and knowing that you can still go more if you're motivated, that's what will allow you to slice time off in short order.

onetime2 · 02-11-2004, 05:42 AM

Quote:

Originally posted by Sparhawk
It's not horrible, but there is definitely room for improvement.

I also agree with onetime2, if you really want it, you can easily push your time into the lower 11 minute range. Who cares if you puke afterward, right?

Puking afterward was not uncommon at our PFTs. Anyone who was able to talk in the minutes after completing the course did not push themselves to the limit.

onetime2 · 02-11-2004, 05:45 AM

One other very good option which no one has mentioned is keeping pace with someone who will get the time you are after. Talk with the other recruits/candidates who are running with you. Find out which one/ones are most likely to come in a bit more than the 11:00 mark. Stick with them no matter what (unless they're having an off day, then dump them).

Phaenx · 02-11-2004, 07:28 AM

Quote:

Originally posted by onetime2
Puking afterward was not uncommon at our PFTs. Anyone who was able to talk in the minutes after completing the course did not push themselves to the limit.

We used to play a game in football camp the coach called "Run until I get tired of watching you." There were people who puked during the run, and then had to keep running. Or else more running.

02-06-2004, 11:18 AM	#1 (permalink)
Crack Misanthropic Location: Ohio! yay!	Mile and a half Alright, I need to slice 60 seconds off my mile and a half run time, I have a little over a week to do this. I am not going to post my time, because it's just sad, but does anyone here have any suggestions on how to do this? New shoes? I need some help... Thanks! __________________ Crack, you and I are long overdue for a vicious bout of mansex. ~Halx

02-06-2004, 11:34 AM	#2 (permalink)
sailor beauty in the breakdown Location: Chapel Hill, NC	Honestly, the shoes wont do anything, unless you are trying to run in ski boots. Dont give in to advertisers who tell you that buying their product will make you better. __________________ "Good people do not need laws to tell them to act responsibly, while bad people will find a way around the laws." --Plato

02-06-2004, 11:39 AM	#3 (permalink)
onetime2 Junkie Location: NJ	For the next 5 days run intervals. Warm up by stretching for 15 minutes. If running on a 1/4 mile track, do the first lap at a 3/4 pace. Second lap bring it up to your "normal" pace. Third lap, do it as fast as you can. Fourth lap back to 3/4 or 1/2 pace (whichever you can maintain). For the 5th lap you need landmarks along the track where you will start and stop your sprints (make sure they are far enough apart that you're pushing yourself hard). At the start of the 5th lap begin your sprint to the first landmark, when you get to the next, go back down to 3/4 or 1/2 pace. Repeat at the next set of landmarks. 6th lap back to 3/4 pace for the full lap. 7th lap "normal" pace. 8th lap repeat the 5th lap regimen. Then, if you're up to it, complete a mile at whatever pace you can maintain. If you can't do the final mile the first time out, work up to it as best you can during the week. Also stretch after every run. I'm not sure how much you're running right now, but you should be doing at least two to three miles each of these days. Take the last day or day and a half to recover. Make sure you stretch on these days. If your time is as bad as you say it is, mental toughness will easily get you 60 seconds. Don't succumb to slowing down. Keep pushing yourself the WHOLE run. You can do this. Good luck and out of curiosity, is this a Physical Fitness Test of some sort? __________________ Strive to be more curious than ignorant. Last edited by onetime2; 02-06-2004 at 11:43 AM..

02-06-2004, 04:43 PM	#7 (permalink)
Nazggul Psycho Location: San Francisco	Running intervals for 5 days straight will likely do nothing but get you injured and if you try the mile and a half right after that you will likely have a slower time. You really shouldn't do interval training more than once a week, twice if you are truly a "runner" and in excellent shape. Phaedrus and Parker are right on. Unfortunately there isn't much you can change in 1 week unless you already have a solid aerobic base. Considering the fact that you think the time is so bad that you can't post it, I doubt that you do. Sorry, but that's the reality of it. __________________ "If something has to give then it always will." -- Editors

02-07-2004, 08:45 AM	#12 (permalink)
Sparhawk Dubya Location: VA	It's not horrible, but there is definitely room for improvement. I also agree with onetime2, if you really want it, you can easily push your time into the lower 11 minute range. Who cares if you puke afterward, right? __________________ "In Iraq, no doubt about it, it's tough. It's hard work. It's incredibly hard. It's - and it's hard work. I understand how hard it is. I get the casualty reports every day. I see on the TV screens how hard it is. But it's necessary work. We're making progress. It is hard work."

02-06-2004, 11:39 AM	#4 (permalink)
skysooner Registered User Location: Oklahoma	A week is going to be tough to do this in, but I mainly do interval training when I run now. I run very fast for a certain time and then slow it down for an equal amount of time. I repeat this 5 or 6 times during a 30 minute run. Every couple of days I slightly increase the running time and decrease the slow down time. This is supposed to be the fastest way to get your speed up quickly.

02-06-2004, 11:42 AM	#5 (permalink)
phaedrus Insane	I can't imagine a way for you to take 60 seconds off your mile and a half time in a week, unless you didn't try the first time out. There really isn't any trick to getting faster. Just consistantly exercise, work on building endurance, since that is likely your problem. Long runs, swims, bikerides, etc... try not to walk, wade, or coast. If you are new to running, chances are you timed it all wrong, went out too fast at the begining so you didn't have enough in you to maintain a solid effort throughout. Work on pacing yourself. Figure out your target time and calculate the pace you should be running at accordingly. Don't buy new shoes or energy bars, or drinks, etc.... You don't want to race in new shoes, but comfortable running shoes that are broken in. That way you will be less likely to blister.

02-06-2004, 12:44 PM	#6 (permalink)
Parker Crazy	What you are trying to do is almost impossible. Maybe, two weeks, but anyway, I would run twice a day, once in the morning and once in the evening. Drink water only for that whole week. It will help you replenish your bodily fluids with less sugars and get your mental game going, becuase most of the pain you get in running is 90% mental. Good luck.

02-10-2004, 08:17 PM	#14 (permalink)
hilbert25 Psycho Location: nOvA	Here's how you do it: even pace. Really. That's the most efficient but really hard. If I were you I'd do the following: Figure out what it feels like to do 3/4 a mile in 5:40. Go somewhere where you're confident of the distance and do this: run under 5:40 for 3/4, jog for 4 minutes, run 1/2 a mile in under 3:50, jog for 2 minutes, run a 1/4 in under 1:55. You should be able to do that if you have any chance of running 11:35. Now do that the first day, just to get used to the pace. Then every day until the day before the test do this: run 25 minutes. At the end, run 1/4 mile in under 1:55, jog for 2 minutes, run a 1/4 under 1:55, jog for 2 minutes, run a 1/4 under 1:55. Just get used to doing the pace. The day before, the most important thing you could do is jog for 20 minutes at a really easy pace. Just get your legs loose. The day of the test, come through in 5:40 or so and hold on for dear life.

02-11-2004, 05:45 AM	#17 (permalink)
onetime2 Junkie Location: NJ	One other very good option which no one has mentioned is keeping pace with someone who will get the time you are after. Talk with the other recruits/candidates who are running with you. Find out which one/ones are most likely to come in a bit more than the 11:00 mark. Stick with them no matter what (unless they're having an off day, then dump them). __________________ Strive to be more curious than ignorant.