Mile run help.

[Apexer]

Here's what I found to work best with running skills:

My Results using this method:

Start mile time: 11:34
two months later
End mile time (so far): 9:00
(these mile times were on a treadmill so add 40-60 seconds to each time to represent street times)

I don't live in an area where the streets are safe to run on (traffic is a nightmare). So I have a treadmill and that's it.

To simulate street running set the treadmill to a level 1 grade on the incline.
To meet a goal time on a treadmill shoot for 1 minute faster than your goal time. (in your case: 9 minute goal should be 8 minutes on the treadmill)

The easiest way to drop your mile time is to incorporate interval training into your running schedule.

Your running schedule should look something like this:

Monday: Run/Jog 2-4 miles
Tuesday: Interval train for 2 miles
Wed.: Run/Jog 2-4 miles
Thursday: Interval train for 2 miles
Friday: Run/Jog 2-4 miles
Saturday: Speed Day; Run as fast as you can for as long as you can (and I mean like getting-ready-to-throw-up-limit).

So how do you interval train?

Here's how:

The intervals can range from as little as 100 yards all the way up to 1 mile intervals or more. Basically what you do is start out with a jogging pace for, let's say 1/2 mile, this should be no less then 40% of your max speed. Then once that 1/2 mile is up increase your pace to 90% of your max speed in running. And then step and repeat. Do that for 2 miles and I can bet money that in a month you'll drop at LEAST a minute off of your run time.

***ALWAYS warm-up for a least 5 minutes by doing a fast walk or slow trot and THEN do at LEAST 5-10 minutes of static and ballistic stretching before doing ANY running exercises. AND stretch for 5-10 minutes with static and ballistic stretching AFTER completing running exercises***

Oh and by the way, don't be afraid of 2-4 miles. It's a lot easier than it looks and if you have to walk some of it THAT'S OK just keep the walking pace fast and push yourself to run more each time you go to run.

[Joeyd6]

I don't normally do this at all. But you should check out a guy named Stew Smith, in the Maryland area. Stew is a former SEAL and has a fitness site for LEO's/Military. It is very comprehensive and he has helped a lot of folks out. Some is free, some is paid, but even the paid stuff is cheap ($20-$30). Stew has been on a few TV shows on Discovery and the Military Channel. He always does the right thing and goes out of his way to help. He does a lot with guys injured and recovering at Walter Reed. He has a plan up that will get you where you need to be in six weeks or less depending on how fit you are for a 1.5 mile. He is also a certified trainer/nutritionist, etc.....

He did a week class with my agency and I can say everyoen was impressed, from the clerk to the senior brass. He figured out a way for everyone (60 year old female clerk with a knee injury to our young bucking agents) to get them on a fitness plan they coudl do and grow from.

[retdetsgt]

The OP came here, posted all this and hasn't been back since April. I suspect he gave up.

[mcsap]

The OP came here, posted all this and hasn't been back since April. I suspect he gave up.

Very astute observation ( retired) Detective Sgt.