Running a mile and a half in 14 minutes? Training Schedule?

I would suggest 3 training sessions, alternate between them

1. A long run. This builds up stamina. Run for about 30 minutes - or if you are in the gym, at least 15 mins and 15 mins other cardio. Run at a speed that suits you best. If you need to stop and walk part way then thats OK - so long as you can run for 14 minutes

2. Speed training (called Fartlec). Do a 5 minute warm up jog. Jog for a distance, then sprint for the same distance then jog to recover and then sprint again. The distance could be round a running track, or between lamp posts along a street. Repeat the sprint - jogs for 5 or 6 times, then rest to recover and repeat. Finish off with a 5 minute jog home. Or on a treadmill jog to warm up, sprint for a minute, jog for a minute, sprint, jog....

3. Hills. Jog to a hill and race up it as fast and as hard as you can (this builds leg strength), jog down, rest and repeat a few times then jog home or, jog to your hill and up it then run down fast (builds fast legs), jog up and repeat. Or on a treadmill jog for a minute then do a minute at 5% angle then goto 0 and do a minute to recover.

With the swimming do 2 or 3 running sessions a week, you should see results fairly quickly if you work at it. If you start getting bored, try entering a race and that focuses your mind again

You need to try and run longer distances in your training, that way when you come to actually running the 1.5 mile it will be a doddle. You should also do interval training, where you jog slowly, for a min, then sprint for a minute as this will help increase your speed. Try and do it 5 days in every 7 (recovery is also an important element to your training) and I'll bet you'll have nailed it in 2 weeks. Good luck!

Bruce Lee, one of the greatest athletes of out time, said that running is the single most complete exercise you can do, and he reco's:

run 200 meters as fast as you can, then walk 200 meters, then run 200 and so on.

Lung fitness must be done in intervals rather than in one shot.

You'll run faster and faster if you build your lungs up first and then the body's fitness will follow rather than trying to run fast before you have the O2 to carry your weight.

Also, run some long slow runs-like 5-7 miles, and forget about the time. Then run one mile as fast as you can. Take one day off completely a week or you'll burn out your body and it needs rest to recover from tearing muscles down all week.

Swimming is very good for lung fitness if you don't over due it.

Everything in moderation.

Your goal is very accomplsihable. I can run a 8 minute mile and I'm probably older than you by a lot.

Buy really good running shoes...it matters! I wear Muzunio's...

Don't eat before you run--run in the am and pm to get fit faster--try to run an average of 2-3 miles a day regardless.

The speed comes with fitness,so work on that before you time yourself. You'll be surprised how easy it comes once you're fit!!

Thanks for wanting serve this great country with so many ungrateful citizens about! God Bless.

hello.

i am also training for the navy. the time you have to run a 1.5 mile in 12:20 and thats the pre joining fitness test then when and hopefully when you pass and get into training you have to run it again (1.5) in 11:13 so it get tuff but you would have already done it in 12.20 so dont worry. you also have to do a number of sit ups and press ups also you need to swim 50 m in 4 mins. and tread water for 2 mins wearing overalls. i am going to gym 3 times a week and swimming 1 and sometimes 2 times a week and cycling when i have time. please let me know how you do and all the best luck to you.

Start walking the 1 and a half miles every day and try to do it in around 16 mins, then start to jog parts of it and aim for about 15 mins, when you are comfortable with jogging, you should be able to jog at least half of it getting around 14 mins, then try to jog the whole thing and sprint right at the end and you should get a time of around 11 mins. Thats what I did anyway and i'm only 14

Improve Your Running Technique Now!

Just keep running. The more you run the more your body will get used to it. Run every day... and run more than a mile and a half. Someone that is in pretty good shape should be able to run that in about 10 minutes. Keep it up and you will build the stamina to finish well!

Good luck!!!

Try running 25 yards then walk 25 yards for the required

distance, or if your training on the road try running between

lamp posts, say 2 lamp posts and then walk between the

next 2

Preset the timer with your TV to turn off after one hour to remind you to take a step more active.

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