Dan
I have to run 1.5 miles in under 10 minutes 30 seconds for the royal marines prmc that i will be doing shortly, i can run 1 mile in roughly 7.5 minutes so i need to improve. Anyone know the average speed that i will have to run and how i can improve? Thanks
Answer
You will have to run around an average of 8.5 miles per hour to make this time.
To improve your speed, do two things:
1) Do interval training 3-4 times a week for 30 minutes each session. This running technique will dramatically boost your VO2 max and tolerance to running at higher speeds
2) Get yourself a garmin forerunner watch and pedometer. This watch shows how fast (in mph) you are running by using the calibrating pedometer. It then displays this on your watch screen whilst running, showing you precisely how fast you are running on your entire route. Furthermore, you can set your watch to beep at you if you fall below 8.5mph - this will tell you that you need to get your act together and run faster. At the end of your run, you can then see exactly how fast you were running throughout the whole course and which areas where fast and slow - by downloading the data onto your computer
You will have to run around an average of 8.5 miles per hour to make this time.
To improve your speed, do two things:
1) Do interval training 3-4 times a week for 30 minutes each session. This running technique will dramatically boost your VO2 max and tolerance to running at higher speeds
2) Get yourself a garmin forerunner watch and pedometer. This watch shows how fast (in mph) you are running by using the calibrating pedometer. It then displays this on your watch screen whilst running, showing you precisely how fast you are running on your entire route. Furthermore, you can set your watch to beep at you if you fall below 8.5mph - this will tell you that you need to get your act together and run faster. At the end of your run, you can then see exactly how fast you were running throughout the whole course and which areas where fast and slow - by downloading the data onto your computer
How can I get better at running and loose weight ?
runningtos
I have just started running and I am not great at it. Im overweight a bit but I have been running 2-3 miles each day over the last week.
I can do 3 miles in about 30 mins. I would like to get up to doing 5 miles in around 40 mins.
Whats the best way to train, I have been doing interval training so jogging for one minute, running one minute etc etc.
So should I try to keep at 30 min runs and try to add more distance into that 30 mins or should I try to run for 40,
any ideas welcome.
Also does running help loose weight
Answer
Ignore that guy. What he's suggesting is called interval training; short bursts of sprinting. Great for dedicated, serious, training runners, but not for your situation. You need constant, slow, easy running.
First off, power to you for having the balls to run even when you're overweight.
3 miles in 30 minutes certainly isn't bad for someone who hasn't been seriously training.
You don't want to have to slow down every other minute. My advice would be to try and run for 20 minutes, nonstop, slowly. Slowly work your way up 30, than 40.
The best place to run is a nice soft trail. Look around for parks or similar areas, or ask other runners for the best local runs. Your local high school has a track you could use (tracks are open to the public).
And yes, running will lose you a tremendous amount of weight. No joke. Focus on running, eat a fairly healthy diet, and watch the pounds drop off. I weighed 180 before I started running and in four months, weighed 165, was skinny as pole, and had grown to love running.
Good luck to you.
Ignore that guy. What he's suggesting is called interval training; short bursts of sprinting. Great for dedicated, serious, training runners, but not for your situation. You need constant, slow, easy running.
First off, power to you for having the balls to run even when you're overweight.
3 miles in 30 minutes certainly isn't bad for someone who hasn't been seriously training.
You don't want to have to slow down every other minute. My advice would be to try and run for 20 minutes, nonstop, slowly. Slowly work your way up 30, than 40.
The best place to run is a nice soft trail. Look around for parks or similar areas, or ask other runners for the best local runs. Your local high school has a track you could use (tracks are open to the public).
And yes, running will lose you a tremendous amount of weight. No joke. Focus on running, eat a fairly healthy diet, and watch the pounds drop off. I weighed 180 before I started running and in four months, weighed 165, was skinny as pole, and had grown to love running.
Good luck to you.
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