Couch to 7 minute mile

ttippie2000

I went from not being able to run 1 mile last October to running a 6:49 mile this morning (at age 50). Okay, so I need some advice. I've just set a new goal to run a 6 minute mile. I've got plenty of motivation; I need advice on how to train smart. (BTW, I'm not really too interested in running long distances such as a marathon because I'm still too heavy. But I'd like to run a lot faster while I cut weight.)

I'd be grateful if anybody has recommendations, whether bibliographical or online or just comments here in MFP, that would help point me in the right direction.

Mlkmaid

You're my hero. I did the c25k about three years ago (I'm 55) and I'm still stuck at about an 11 minute mile. I can get it down to 9 minutes on a treadmill inside. Of course, I've never run just one mile and timed myself. Can you sustain that pace over a 5K? How did you get your speed up? How fast were you when you started? I've gotten slightly faster, and my runs are easier, since I've lost 25 pounds. And it sounds like you don't need advice! Keep up the amazing work.

fabiomuralha

Hey... you need to do interval workouts. Like 6 times of 400m with a 6min/mi pace. Resting between 60-90 s...

Each lb down makes you 5s fast in a mile, if I'm not wrong...

Hope that's help you...

ttippie2000

@fabiomuralha Thanks. I hope to cut another 30 pounds. Interval training...lots of it. I'm on it. Thanks.

@Mlkmaid Thanks for the kind words. Can I sustain that pace over 5k? Not yet. : )
How did I get my speed up? I have tended to run more for companionship with my wife. But I've done a lot of interval work with kettlebells and also with boxing. So, while I expect I need to do more specific running training for further improvements, apparently the cross training has helped.
How fast was I when I started? Um, last October I was 300 lbs and really couldn't make it a mile. But, well, I have put in a lot of aerobic training time per week, usually >10 hours.

alanlmarshall

Interval training...lots of it. I'm on it. Thanks.

Whoa there, only do it once a week. On one other day do tempo runs, a mile or two at a time at your current mile pace +30, gradually get faster. On the third day do a long run, which for a middle distance runner is 3-6 miles or so. Add another 30 seconds per mile. Train gradually for a race or time trial. Don't run as fast as you can all the time, save it up. Taper for it also. You don't need to run more than three days a week, but if you do run the others easy and relaxed. Good luck.

ttippie2000

Interval training...lots of it. I'm on it. Thanks.

Whoa there, only do it once a week. On one other day do tempo runs, a mile or two at a time at your current mile pace +30, gradually get faster. On the third day do a long run, which for a middle distance runner is 3-6 miles or so. Add another 30 seconds per mile. Train gradually for a race or time trial. Don't run as fast as you can all the time, save it up. Taper for it also. You don't need to run more than three days a week, but if you do run the others easy and relaxed. Good luck.

This is perhaps the most useful piece of advice I've received in a while, and I'd like to thank you.

nklotz42

Here is an article you might be interested in: http://www.military.com/military-fitness/running/improve-your-pft-mile-time
You don't have to do that much running, but I would still incorporate the interval training. Just do one day of intervals, one day of tempo running for a couple miles, and one day to test yourself. You can also add a long run day for some endurance training.