Some questions submitted via Ask A Running Coach get turned into posts, especially when I think it will help solve some common issues. I received this one from a reader and liked it so here’s a short response.
The questions: I am currently running twice a week. I run 1.5 miles one day and 3 miles a few days later. My best 1.5 has been 13:34. I want to be able to run 1.5 miles in 12 or less and 3 miles in 18 or less how do I do this?
Great question that relates to focusing on speed work; let’s break it down.
First, I don’t know much about this runner’s history, current workouts, weight, or the other variables that go into training and goal setting so this is simply a starting point.
This runner’s current 1.5 mile time is 13:34, or about 9.02 per mile. That puts his estimated VO2 max at around 37. His goal time is 12 minutes, or 8.00 per mile. That is a VO2 max of around 42. That’s about a 10% increase in oxygen efficiency.
To get to the 18 minute goal for a 3 mile (6 minute mile) means he would have to increase his VO2 max to around 60. That’s a huge increase from where he is now. So my first recommendation would be to tackle the first goal, and look to set a more attainable 3 mile goal in the interim.
Not that he can’t get to the 18 minute mark, it’s just best to set more attainable goals first so you don’t hurt yourself or burn out.
From where this runner is, the first goal seems relatively attainable. I see that breaking down to 12 weeks of some additional speed work; and there are countless variations on different speed workouts.
Certainly don’t cut out your normal running but add a day or two a week of hitting the track and focusing only on different speed based workouts. For that I would start with 100 meter acceleration strides and 400 meter intervals.
For your 100 meter strides start with 4 reps and work up to 10. The idea is to start fast, crest the 60 meter mark at 90% of you maximum speed, and finish at full speed. Rest by jogging or walking between repetitions, you’ll hone in on how much rest you need between reps as you do more of these.
For your 400 meter intervals ( aka repeats) run each one in two minutes, working your way up to 90 seconds, with a recovery lap in between. Start with three reps and work your way up to 6.
After a few weeks of alternating back and forth between these two workouts check back with me let me know how it’s progressing and if we need to make further recommendations.
And Thanks For Reading!
