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Thread: Need to improve 1.5 mile run times.

  1. #1
    Soilwork addict.
    Join Date
    Feb 2008
    Cocoa Beach, Florida

    Need to improve 1.5 mile run times.

    I've been working on this for the last 7 months(been trying to use cardio to cut). I've been trying to improve my 1.5 mile run time from 12:30 seconds to somewhere in the low 9's. I'm still at 12:27 as of today and its incredibly frustrating. I can run 5 iles in 45 minutes but it KILLS me to run 1.5 miles in 12 minutes. Its not like theres that big of a speed diferance between the two. Thats why I'm so confused. My 5 mile run time that I run 3 times a week hasnt improved my 1.5 mile time at all. I tried sprints but I didnt stick with those for more than a month. Man, I'm so confused. On top of it all, Running longer distances HELPED me break through a squating plateau I encountered for 3 weeks. I could only squat 315 x3 but I got it up to x6 reps. Running has done nothing but helped me in gaining strenght! I just wished it would freakin help me in running! WTH?! My bench max has went up 80lbs even though I've lost weight in the last 4 months(down from 199 to 194). WTF guys?! I know this sounds stupid. I eat alot though, I like to use cardio instead of cutting calories. I find it helps me build/maintain muscle and lose weight. I guess I'm still eating too much. (3k calories a day) I seriously need someones advice. I'm the worlds worst runner. Many PT's have said my running form is fine and I believe it is. Maybe I should invest in a heart rate monitor to make sure I'm "pushing" myself?

    You guys thoughts and opinions are of great value to me. Please share them!
    Last edited by 4g64fiero; 04-02-2008 at 06:46 PM.
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    18% BF down from 25%+ since April. Halfway to abs.

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  2. #2
    YaRgHHhH~ Stray's Avatar
    Join Date
    Jul 2002
    Tampa, Florida
    If you have any hills nearby try some uphill sprints.

    Those kick my arse.

    "When you are not practicing, remember, someone somewhere is practicing, and when you meet him he will win." - Ed Macauley

    I work out because I have two daughters.....and one day they'll be teenagers.

  3. #3
    Banned KingJustin's Avatar
    Join Date
    Sep 2002
    Atlanta, GA

    I'm pretty sure I can run 1.5 miles in low 9's and I don't ever even run. And I'm about 220.

  4. #4
    romantic relations w/bacon Indifference's Avatar
    Join Date
    Aug 2006
    Auburn, AL
    pull a tire, truck, or something heavy, for a good bit of distance
    or do some downhill sprints, made me a lot faster when I played fball.
    Oly Lifting + Some PL

    #'s will be up when I know them

  5. #5
    Senior Member
    Join Date
    Jan 2008
    As has been said numerous times already, run hills. Also, make sure you are varying not only the distance/time, but the speed you run at to keep your body changing. At the moment, you're routine sounds too repetitive.

    Cross training helps a great deal too, so get on the bike or swim some laps. Over the past year or two I've shed a lot of time/ Don't forget nutrition either. You're body gets used to certain foods and will perform better with a good supply of energy.

    Try training with a partner. Competition never hurts, enter a 5K if you have to. By the way, you're not pushing yourself on the hard days if you feel like you could've run faster (within limits).
    Last edited by Tikiman; 04-04-2008 at 08:35 PM.

  6. #6
    Wannabebig Member
    Join Date
    Apr 2007
    run longer then 5 miles
    also do a day of speed work
    run 200m then 400/600/800/600/400 then back to 200
    rest fully between "sets"

  7. #7
    Senior Member OverDose's Avatar
    Join Date
    Jul 2001
    use fartlek interval running and a weighted backpack?

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