Improving Running Time

DartmanX said:

I am looking for ways to improve my running time. I am trying to be
able to run 3.0 miles in less than 40 minutes, and currently can do 1.5
miles in about 15:30. I'm looking for pointers to improve time and
endurance.

Ultimately, I'd like my 1.5 mile time to be in the 13:xx range.

What are you doing in terms of training right now ?

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Right now, I'm running 1.5 or a bit more about 3x per week to work up
to 3 miles. I bring the stopwatch out about once a week to time myself.

I'm not doing much in the way of strength training.

DartmanX said:

I am looking for ways to improve my running time. I am trying to be
able to run 3.0 miles in less than 40 minutes, and currently can do 1.5
miles in about 15:30. I'm looking for pointers to improve time and
endurance.

Ultimately, I'd like my 1.5 mile time to be in the 13:xx range.

Jason,

Here's a couple of basics. You need to understand the basics. The
advanced, theoretical, competitive stuff can wait.

There are two parts to running any particular distance. One, is to
cover the distance. Second, is to run the entire time while doing
so. Third (if you want) is to run it at a particular speed or pace,
or even race another runner...

For beginners, the distance is important but the speed is not. So,
the thing to do is to go the distance, even if you cannot maintain
the speed. You can do this by walking, as needed. Don't worry
about time, yet.

Run for a while. When you get winded, walk for a while. When you
catch your wind, run some more. Alternate walking and running until
you get to your chosen distance. Running very slowly helps, because
you can run for longer durations between walks. Do this several
times a week.

Gradually, you will be able to run for longer distances between
walks. After a few months, you won't need to walk any more.

Then start doing the same thing with fast(er) running. Run a little
faster for a while (not much faster, just a little). When you get
winded, slow down (but keep running). When you catch your wind,
speed up again for a while.

Gradually, over a period of months, you will be able to run for
longer distances at the faster speed.

If you are an academic type, or just enjoy electronic toys, you
might want to get a heart monitor. Heart monitors help by reminding
you to slow down when you are running too fast. It can make it
easier to 'pace' yourself. It can also be a fun toy, and you can
see the improvement in your conditioning as it happens.

You are right to train to a longer distance than your fitness test.
Training to the longer distance makes the shorter test easy.

Steve

Run faster.