Advise required

testicle

Hi there,

I'm currently covering 2 miles in about 18 minutes (1st one in about 8, and 10 for the second) - is it even remotely possible to get the time down to around 15 mins in the next 3 weeks? If not, how long am I reasonably looking at?

What regieme would you recommend me to achieve this goal?

I'm 169cm and 74kg, so not too much of a fat bastard!

Cheers

xebec

testicle wrote: »

I'm currently covering 2 miles in about 18 minutes (1st one in about 8, and 10 for the second) - is it even remotely possible to get the time down to around 15 mins in the next 3 weeks?

Possible yes, but it'd be hard work...

testicle wrote: »

If not, how long am I reasonably looking at?

How long is a piece of string? If you're looking longer term than 3 weeks, then start building up your endurance, make your runs longer by about 10% a week. Then once you're covering 4 or 5 mile comfortable start adding in some speed work - say 400m or 800m intervals with same distance jogging to rest between them. With some work you should be able to knock minutes of that time easily... But I'm guessing this is for a fitness test so it might be better to just work on some speed for now. You have to get used to running fast, unfortunately for most of us it doesn't come naturally.

Odysseus

I'm guessing this is for a fitness test. Your going to have to really push yourself. Firstly I would sugesst you do 3 miles then you will have your baseline.

I'm also guessing you will be talking about another 10 mins at least so thats 28 mins, so your looking at taking 13 mins off that in 21 days!!!!!

Personally I think it can be done. Get out and run the 3 miles at least twice aday do that for one week and assess the situation then. Do you run on a threadmill or the roads? Best of luck with it mate.

token56

As the others have said it will be hard but just about possible. How much training do you have behind you? I ask this because I am not sure if training twice a day will be advisable although it might be the only way. As people have already said if you can increase to 3-4 mile at your current 9 min mile pace this would be a good thing for strenght with longer but slower runs too. You will also need speed sessions for the pace, 400's would probably be recommended, 8-10 of them.

By the sounds of its the endurance seems to be a bit of an issue if the second mile is 2 min slower than the first. I guess this just comes down to pacing yourself. Next you do a hard 2 miles run the first mile in 9 mins even if it feels relatively easy and try to run the second faster. Obviously bring down the time for the first mile gradually but always try to get the second mile faster if possible.

Also since you have such a short time to do this I would recommend doing out some sort of a training plan for the next three weeks just to get some order.

Roper

I'm not sure of the right way to go for such a short term training schedule. What is certain is that it will be hard work for you.

I think you'd more or less have to do some distance every day, not neccessarilly the target distance. You could do a 6 day programme with one rest. Alternate a fast 1 mile day at the highest pace you can do with a 3 mile day. Time everything with a stopwatch and make sure your distances are spot on. Token is right, 2 minutes is a huge drop off in times over a mile so you're looking at learning how to pace yourself better and decrease your times at the same time.

A more glib suggestion would be to just try to run faster and don't let yourself stop. You'd be surprised how much that works!

edges

testicle wrote: »

Hi there,

I'm currently covering 2 miles in about 18 minutes (1st one in about 8, and 10 for the second) - is it even remotely possible to get the time down to around 15 mins in the next 3 weeks? If not, how long am I reasonably looking at?

What regieme would you recommend me to achieve this goal?

I'm 169cm and 74kg, so not too much of a fat bastard!

Cheers

Try this:
Goal 2 miles in 15 mins
Current 2 miles in 18 mins, mile 1 - 8min, mile 2 - 10min.

Break in into 4 half mile runs, run each one in 3min or less, with a short breather between them. If you have a linear route - leg it down the half mile route and slowly jog back, or chill out at the end and leg it back hard, just stay under the 3. Thats a total of 2 miles in 12 mins running.

Now to progress. As soon as you acheive all 4 runs in the time or quicker, add on distance. Do three 2/3 mile runs in the same time frame, as soon as you can manage that, 2 x 1 milers, same time, by then you ought to be ready for a flat out 2 miler.

The numbers are flexible, basically you want to gradually increase the amount of work you're doing within the time you specified. I based this around 12 mins as it makes the numbers simpler, but you're the one doing the work so adjust it to suit.

All the best

Dave
www.wg-fit.com

Odysseus

Well you have a few different options there testicle. Out of interest [I'm sure the other poster would be intersted too] would you mind letting us know how it works out for you.
Once again best of luck with it.

oclugg

Less time chomping should do the work.