Running newb needs Tips

shepardN7

Hello all! I have the department of corrections fitness test June 11th and one thing I have to do is run 1.50 miles in 18:16. I'm currently doing it in 20:51 (20:17 my best time) I've read and watched countless running tips. I've been running for weeks the wrong distance, unfortunately, and even with daily runs I just am not seeing improvement. What can I do to get more stamina and speed?

KhatLady

Are you doing intervals? That's really been helping with my speed, endurance and breath. What I do is take a C25k app and keep cycling through the first week where it's 1min run/1.5min recovery. I started at about 3.5mph recovery and run at 4.5mph. These numbers were comfortable for me - the recovery wasn't too easy and the run was hard but not enough to leave me panting and tripping over myself through the entire recovery. I also run the "cooldown" at the median speed {about 4mph to start} and do my own cooldown after. The next week, I do it again, raising the speed by 0.1-0.3 mph. It's barely noticeable to me from a "kicking my butt" standpoint, but it's been steady progress. After a month and a half, my "recovery" is faster than my original "haulin' *kitten*" speed and I feel good about how I'm progressing.

Some other things that may help - I do gentle yoga after my runs. It helps with the stretching and with the strength in my core, which has made my running posture and breathing easier to control. I also don't run every day, I alternate with strength training to give my legs a rest so I don't get shin splints or other running injuries from overdoing it. But I run more than double what you are, so daily might not be as much a problem for you.

I'm sure there's more knowledgeable people out there that can give you more or better options, but that's my limited experience.

melaniecheeks

Run further.
Run faster.
Run up hills.
Mix it up.