Improving Run Time

[Raddy]

Hey, I’m after some advice about improving my running times, currently running a mile and half in around 11-12 minutes and I want to improve on this, would like to get it down to around 10 minutes, while I was in the Army I used to run 6 minute miles/9 minute mile and half, that was around 4 years ago though, but I would like to improve on my time. 

Thank you you for taking the time to read this and giving feedback.

[Dominique]

First of all, being able to run 1.5 miles (2413 meters) in 9 minutes would put you in elite level. Have a look at the following chart for Cooper’s test (maximum distance you can run in 12 minutes), which you are probably familiar with since you have a military background:

https://www.brianmac.co.uk/gentest.htm

Someone who can run 2400 meters in 9 minutes will likely run 2800+ meters in 12 minutes. If you are a male in your twenties, that puts you in the highest category.

All I can say is that if you’ve been there before (and not that long ago), you should know what it takes to get back to the same level. If you have gained a significant amount of weight since then, dropping some of it will help. Other than that, just regular training, progressively increasing distance and pace.

[Raddy]

Hey, thank you for the reply, yeah at the time i was training for The Parachute Regiment, so i had t be fit, i used to do intervals of fast then slow, but not too sure if anything else works i was hoping someone could give me advice because that is what i done, and just the normal running.

[OnlyRunning]

You can just build up stamina when you run everyday or run for longer periods of time.

[MagsOnTheBeach]

I am nowhere near your speed, but I got faster with interval speeds.  I used Zombie's Run! and eventually C25K.  Now and then I used light poles - I pick one and run as fast as I can until I get to it and then back to normal speed.  

[bcalvanese]

I think improving your distance at slower paces will increase your base aerobic fitness level, and that I think will improve your speed on the shorter distances. If you can run 10 miles at a slower pace, then you can do shorter faster runs easier.

I was in the army from 1983 to 1989, and could run 7 minute miles (2 miles in 14 minutes). I'm 60 now, and now it takes almost 14 minutes to run 1 mile...lol

[Raddy]

Im looking to go back into the Forces and this is why i need my time down, i think i may try some interval runs because that worked last time. I am hoping to get it down to around 11 minutes at a nice steady pace. Then the speed will come.

[SunsetRunner]

@Raddy to improve my time I used to run a lot 🙂 and have a plan using Endomondo app. However, I reached a certain point that I couldn't break through. Usually, I test myself using 5k distance and once I reached 22m I couldn't get below that time. The breakthrough happened yesterday when I finished 5k within time 20:57. I believe, giving more focus to strength exercises and developing better endurance pushed my results forward. Otherwise, I would be always stuck where I was. Before I really neglected any kind of strength training so while I could run longer and further I couldn't get it done any faster. You haven't mentioned whether you add strength training to your routine so I thought it might be worth to mention that. Things like building a strong core and stronger legs seemed to work for me and pushed my own results forward. Running on its own may not give expected results.

@Dominique the 12 minutes test used to be part of my running routine last year ( every two weeks, run as fast as possible as if a mad dog was chasing you 😄 ) but only now I managed to get 2.88km and I didn't know that it's actually "excellent" result for my age (37). It really motivates me to work even harder! 😄 Of course, I didn't test it according to instructions but numbers don't lie 😄

[GershonSurge]

@Raddy,

There are many ways to accomplish this goal. The one that worked best for me was tempo running. A mile and a half in 10 minutes is about 1:40 per quarter mile. I suggest running quarters in this time taking as much time between repetitions as you need to rest. You can sit, walk, or jog -- whatever makes you happy. Do as many of these as you can without getting too tired. I'd limit it to about eight quarters. If you can do more than eight, reduce the time.

If you can't do a quarter in 1:40, then do 220's in 50 seconds until you can. 

This concept works for any distance, including a marathon. Run shorter distances at race pace and on race day, you should find you can eliminate the breaks. For a marathon, I used nine one-mile intervals each training day. 

Another way to do it is to do about 4 one and a half mile runs at slower than race pace. Say 13 minutes. Then hope you can put it together on race day. This was the original concept behind Long Slow Distance which got distorted into running a lot of long miles at a slow jog. 

By the way, I went through Airborne in 1972. Charlie 632. 🙂 I was in the Air Force Academy at the time. we changed everything in site to Air Force instead of Airborne -- including the water tower at Fort Benning. 

[Heather-S]

When I run 5K races, I tend to run way faster than I would if I was running alone.  Something about other people being around me pushes me to go faster than I usually would.  Perhaps signing up for a few 5Ks would be a good way to train your body into pushing itself into faster times.  

I'm not much of a runner, personally, but I was able to complete my first 5K with 31:37 (it was around 87 degrees that day, so I think if it was cooler, I would have done better).  My first mile clocked me around 9:12.  Running the last mile was rough, but I made sure I ran (jogged, haha) the whole time and didn't walk any of it.

My best 12 minute distance for the Cooper's Test put me in the Above Average category for women my age, so I think that's pretty good for someone who isn't really a runner.

[Raddy]

@SunsetRunner Hey, yeah I don’t add much strength training into it because I was going to add it but then I thought I may have done better if I just focused on the running and getting my time down, I did think doing intervals would help but I haven’t got round to that(have a 1 year old who isn’t very well at the minute) so it’s hard but I try to at least do 2 runs per week, I know this isn’t a great amount but it keeps me going

[Raddy]

@GershonSurge I am going to see if I can do a few interval runs maybe do 30 seconds sprint and 45 seconds jog, when I do my mile and a half in 12 minutes give or take and I stop, I am not out of breath just a bit exhausted, but after 2-3 minutes it’s like I haven’t ran, while this sounds bad I do push myself to the point where I can feel the burn

[Raddy]

@Heather-S I am going to try some intervals and see if that helps, my day is pretty hectic at the minute to join a running group but it may help, I do run better with competition 

[Lieutz]

Try some outside motivation.  Enter a 5K race.  You already know that intervals work - they are the classic method for improving times.  Runners World magazine/online has a variety of tips on improving speed and getting ready for races of varying lengths.

[Raddy]

@Lieutzill have a look on Runners World now and see if that can give some little tips