Help getting run times down for basic training

[Bustah]

I leave for Basic Training in just over a month. I'm getting close on my fitness goals but I'm not 100% there yet.

My goal (and requirement) is to run 1.5 miles in 11:57. Today, I ran that distance in 13:46, so I have to drop almost two minutes off my time.

Is there any advice to do this? How often should I run? What type of workouts should I do? Long slow runs, or short fast ones?

Finally, a huge problem I have is that I can't consistently jog. I can run for a ways, but then I need to walk to catch my breath. I can't seem to catch my breath at all when I jog, even if its at a slow pace.

[Boss Man]

I'm not sure there is much you can do with the timeframe you have.

You could try to include a sprint bit at the end of sessions and consider if you're training enough days.

You might want to modify your diet, so improving bloodflow by not eating and drinking Caffeinated products would help, as Caffeine consticts bloodvessels and blocks Iron absorption, so reduced Erythrocyte, (Red blood cell), count, slower bloodflow and reduced Myoglobin production, (used as a storage mechanism for muscle Oxygen), could increase Lactic Acid production, because the body won't be able to breakdown as much Glycogen in the manner it would prefer to, because when Oxygen depletes and Glycogen is still being broken down, you'll get anaerobic respiration, one byproduct of which is Lactic Acid.

You could try to improve dilation of vessels, by increasing Protein intake, as the Amino Aicd Arginine stimulates Nitric Oxide production, to dilate bloodvessels as one of it's functions and more Protein in that case, would be more beneficial than just taking something like an NO2 supplement, which has a limited benefit.

Arginine supplements would be okay, unless you had a Herpes Virus, (not 100% certain about Zoster the shingles virus), as Arginine makes Herpes worse apparently, but Lysine can help to suppress it so I believe.

So I'd say if you need more dilation and therefore better bloodflow to the muscles, increase Protein if you think it will help, but definitely consider the option regarding Caffeinated drinks and foods and also Tannic Acid in tea blocks Iron, so it's a double whammy because of the Caffeine content as well.

These are things to consider, but you're still giving yourself just over a month to achieve the recution in running time, so don't expect to do it necessarily, because of the small timeframe.

Good luck .

Oh and perhaps consider if your Carbs are enough. You might be undereating them slightly depriving yourself of Glycogen stores you might need, as carbs breakdown into Glucose and then store as Glycogen in the Liver and muscles, but inadequate muscle Glycogen would be a hinderance to your running.

Plus the extra Oxygen content in the carb water levels, would be beneficial at staving off Lactic Acid production and as ATP, a primary source of energy for muscles, contains Oxygen, a preferable amount of Carbs helps there too.

[fitoverforty]

What type of workouts should I do? Long slow runs, or short fast ones?

Today, I ran that distance in 13:46, so I have to drop almost two minutes off my time.

You don't say if that is the 1st day you have ran it. How long have you been running? An 11:57 time would give you a pace of 7:58 per mile - your time right now is at 9:10 per mile, so you are 1:12 per mile off your goal. Not as bad as you might think.
Running intervals and sprints is your best bet for increasing your overall pace. For example - running 400 meter repeats. Since you know that you have to run 7:58 per mile (lets just say an 8 min. mile) then 400 meter repeats at 2 minutes followed by slow jog or walking for 2 minutes, then repeat 400 meters at 2 minutes - start out with 4 repeats. If you can't run 400 meters in 2 minutes, just try to run for 2 minutes at a pace that is hard for you, then walk or slow jog for another 2 minutes, then again run faster for 2 minutes, repeat 4 times.
If you don't have a track to run on, you can do "pick-ups" or fartleks (fancy runner's word ) where you pick a target ahead - say a stopsign, parked car, light post, etc., and you run fast til you get to it, then slow back down til you catch your breath, then pick another object up ahead, run fast to it - etc.
Each week (do you have 5 weeks?) try to either increase your speed on the fast part of the intervals, or increase the amount of time you are running faster, lessening the time you are in recovery - til hopefully you can run the entire 1.5 miles at the 7:58 pace.
I wouldn't worry about trying to run long slow runs, but not every run needs to be intervals or sprints. Mix in a couple of runs at tempo pace too, where you are running at a faster pace than just jogging, but not at all out race pace. And in between your sprint/interval days do some cross training - Ride a bike, weight train, upper body & ab bodyweight exercises, things like that.
Don't forget to take into account the day of the run you will have adrenalin on your side. The heightened energy will help you run faster too!
And lastly, don't forget to stretch out your leg muscles thoroughly after each session or run. Increases in speed and distance can cause shin splints without proper stretching and rest periods.
Good luck to ya! Hope you will update your progress & let us know how you are doing.

[Bustah]

That was my first timed workout for the 1.5 mile distance. I've done a few runs (5 or 6) over the past couple weeks, but before that I haven't really done much. I've been starting to realize how close I am and I've been getting into gear lately, really trying to go every other day.

I will try what you guys said, and post my results here. I have 35 days today, so hopefully I can get it done!

[Bustah]

I'm sorry for double posting, but I have one more quick question.

Is it best to run every other day? Or should I try and run every day? 6 days a week? Whats the best way?

I know in boot camp I'll be working out 6 days a week, so should I try and do that?

[Boss Man]

Running every other day not give you fast enough improvement, or possibly cap your potential at a lower level than is desirable.

You could do 6 days a week, or if you think that's a little too much and won't allow for good recovery, based on what you intend to do, then go for a 3 days on, 1 off, 2 days on, 1 off strategy.

That method means not training more than 3 days straight. Having the 5 days straight and 2 off, could impede progress, because your body could start adapting a little to the sedentary living for 2 days, meaning it would then be playing catch-up, to get back to where it was after 5 days, before it could progress beyond that and that would involve valuable training days in the next 5 day stint.

A day off after 3 days, might not necessarily cause any drop-off in improvement, so then the next 2 days can build on that improvement.

If you think 6 days will be fine and not too much, then go for that.

Another option is fartlek running that Lynne eluded to, where you insert small sprint periods into the jogging. You should be able to find more on the net, by googling "fartlek running", or "Doctor Fartlek", who was the swedish guy that pioneered it, if you think you might want to try that .

[Bustah]

I'll keep that in mind. I usually stick to the treadmill because its pretty cold outside now, but I do run outside occasionally and I'll definitely try that method out.

I'll also see what feels right for running. I'll see how I feel after the 3rd day (or how I feel on the 4th day), and decide if running is good or whether or not I should break. Thanks for the advice.