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  1. 10-14-07 08:49 AM #1
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    Cutting my run time

    I need to know the best way to cut my 1.5 mile run time down. My final assessment is 12/7 and I still have a few minutes to cut off. Any suggestions?
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  2. 10-14-07 11:20 AM #2
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    First off, how far are you running? I'd say make sure it's at least 3 miles (twice the distance of your test) and at minimum 3 times a week. I'd also find an area that has a good amount of hills. It may suck while actually running it, but when test time comes and it’s a flat terrain. It’s a world of a difference. I'd stay off treadmills except in inclement weather.
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  3. 10-16-07 03:27 PM #3
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    Dont forget to add some long sprints into your routine.
    You can bet that I stand ready, when the Wolf growls at your door.
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  4. 11-07-07 06:19 PM #4
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    Ok, so I'm coming down to crunch time, I have 4 weeks and still have some time to cut, whats the best plan? Lots of sprints? Long runs? Should I be doing any leg weight exercises (I.e. squats, calf raises, etc.)?
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  5. 11-07-07 06:20 PM #5
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  6. 11-10-07 09:20 AM #6
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    a Simple Word, SPRINT.


    Exemple,

    The day 1
    20-30-45-60sec of Maximal speed run, Slow down to a slow pace jogging for 15-30-45sec and go for another run, do it 10times+. Finish with a medium pace jogging of 15min+(depend of your level of conditionning)

    The day 2
    400M, fastest as possible, repeat a lot of times with a 5mins break each time.

    The day 3
    1.5mile, fastest as possible

    Day 4 Now break day

    Day 5
    20-30-45-60sec of Maximal speed run, Slow down to a slow pace jogging for 15-30-45sec and go for another run, do it 10times+. Finish with a medium pace jogging of 15min or more (depend of your level of conditionning)

    Day 6
    2.0mile, fastest as possible

    Day 7
    400M, fastest as possible, repeat a lot of times with a 5mins break each time.

    Day 8 Now a break day

    Day 9
    The Weekly TEST, 1.5mile, fastest as possible

    Repeat Day 1, after a break of 1 day


    Sprint, run always longer, and the most fastest you can
    1.5 run, always faster. You can puke! it's not dangerous.
    400M, you can do 1000 if you want.
    And Swim, swim and swim. It's really good for cardiovascular endurance.

    The weight training will be a good add-on. But you have 4 weeks. Dont waste your time for that now, when you combine weight and cardio, the beginning is always tuff. Legs tired, energy loss.
    Do it, but not now.

    Do only the basic mouvement, pushups-chinups-situps
    Last edited by Krankhead; 11-10-07 at 09:37 AM.
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