Running Faster and Longer

[LawMan018]

Hey guys, well as you all well know as long as I'm accepted I'm going to be headed into the Air Force which I'm pretty stoked about. Now I haven't chosen a job but I was looking into the special forces and came across a few interesting ones there... Now even if I choose not do go into special forces, I still want to increase my speed and how long I can run... I don't do "a lot" of cardio, maybe 2-3 times a week, 10-15 minutes at a time... But I want to well... Run 1.5 miles in 10:30 or less... What running/jogging exercises would help me achieve this? I think currently I'm probably at around 1.5 miles in 12:45. I usually have a little route I follow, up the hill a bit, then it levels out, then down hill, then level out on the way home... about a mile in length...

[Renesis]

Sprints, Sprints, Sprints!!! Sprints will make you faster, sprints will help you get in shape fast. So what you are looking for is something like you start out jogging.. say 1-2 minutes then you want to sprint a good solid 30 seconds, jog again 2 minutes and sprint 30 seconds REPEAT!!! Point of this is to make your jog your *recovery* time. The fastest way we get in shape preseason is we do this for 30 minutes around a soccer field, but we throw in 75% sprints as well. If you can't handle sprinting for that long sprint up a hill!! It will be harder but shorter. Something that helps me out is to have my MP3 player/ipod W/E and get some good music to set a pace to. Then when you get to a fast chorus TAKE OFF. 1.5miles in less than 10:30 is not to bad so you should be ok.

[LawMan018]

Sprints, Sprints, Sprints!!! Sprints will make you faster, sprints will help you get in shape fast. So what you are looking for is something like you start out jogging.. say 1-2 minutes then you want to sprint a good solid 30 seconds, jog again 2 minutes and sprint 30 seconds REPEAT!!! Point of this is to make your jog your *recovery* time. The fastest way we get in shape preseason is we do this for 30 minutes around a soccer field, but we throw in 75% sprints as well. If you can't handle sprinting for that long sprint up a hill!! It will be harder but shorter. Something that helps me out is to have my MP3 player/ipod W/E and get some good music to set a pace to. Then when you get to a fast chorus TAKE OFF. 1.5miles in less than 10:30 is not to bad so you should be ok.

alright thanks a million renesis!

[doolo]

Telephone poles work good for sprint training if your doing your running on streets. Jog for a couple telephone poles, sprint for 1, that kinda thing.

[Steve80]

Just run 1.5 miles 2-3 times a day that will help you. Also try wearing light ankle weights or a weight vest that helps a ton.

[Renesis]

Weight vest is good, do not go with ankle weights!! Unless you can insure that they will not get loose at all it isn't advised to use them. When they get loose they start to bounce and will start to pull on your tendons and ligaments, obviously something you don't want.

[l2elapse]

i cut my 40 time to a 4.7 pretty easy by stretcthing 4-5 times a day(this is honestly probably what helped me the most), squatting, sprints, running stairs, and weighted running

[xlxBigSexyxlx]

sprints, longer distance running (at fast pace), and track workouts. Heres a few from a Navy SEAL workout book I have:

4 Mile Track Workout: This is a killer lol
-jog 1 mile in 7 minutes
-3 sets of (sprint 1/4 mile, jog 1/4 mile in 1 minute 45 seconds
-6 sets of (sprint 1/8 mile, jog 1/8 mile in 1 minute)


do a couple 5-6 mile runs every week, along with your 1.5 mile run as fast as you can to get that time.

Sprints:
20m x 5
40m x 5
60m x 5
100m x 4
200m x 2
440m x 1

the 440 meter one might make you puke, but it feels so good lol


Also, swimming is great for endurance, look into Hypoxic Swims
-do a pyrmaid (2,4,6,8,10,12,10,8,6,4,2) **Strokes per breath) i.e. for 2, take 2 strokes and then a breath. and do those 11 sets for 100meters each, and rest between each set. and if you can help it, swim with someone, because hypoxic's are known to black people out

[Geezy]

for PT purposes, run 2 miles at a 6min pace 2-3 times a week and sprints 1-2 times a week and TRUST ME, you will be able to kill the 1.5 after that! (this is speaking from experience by the way)