Running Speed

stewartcarden

So basically in the next few months ( before October ) Il have a fitness test. The reqs are that I need to run 1.5 miles in under 12 minutes.
Currently running outside my time is coming to around between 13 and 13:30.

Any helpful tips on how to up my overall pace and running time?

angf0679

Only thing I can think is to just get out there and run. Over time you should be able to increase your speed. I'm doing the C25K program and I am noticing that my speed it increasing slightly every week.

sculli123

practice running sprints rather than longer distance.

I personally do the following twice a year when preparing for my AFPT. Just hte last two months of it really. http://startingstrength.com/articles/apft_strength_whittemore.pdf

hermann341

More miles (not necessarily fast ones, just lots of them) and interval training. For a 1.5 mile run, you only need 220 yd or 440 yd intervals. Basically, do some warm up running (5 - 10 minutes) then sprint an interval, then walk an interval. Do several intervals one week, then add an interval the next week. Build up to 7 or 8 intervals a session.

lawkat

I find that my long slow runs help with my speed because I build up endurance. Also, do some speed work during the week. Go to runner's world. They have a ton of programs that you can follow to help increase your speed. I also make sure I do some cross-training (mine is spin) that help work other muscles and build endurance. You will get there, it may take a bit of time, but you will get there.