Help me break my running plateau and target

bradthemedic

As of right now I am able to run a 5k at a pace of 11 min/mile. I am taking a physical that requires me (in 6 weeks) to be able to run 1.5 miles in 14 minutes (approx 9 min mile). Today I ran 1 mile at this pace and then crashed. My HR was at 182 and I just didn't have the endurance to finish.

How can I break this wall? Not only do I want to hit the target but I want to exceed it in speed so I can finish early (approx 8 min mile)
What can I do to get my endurance up during this window of 6 weeks?

Thank you.

Cyclink

From the info you give, it's really hard to say.

What is your training program like now and how long have you been doing it?

bradthemedic

From the info you give, it's really hard to say.

What is your training program like now and how long have you been doing it?

I exercise with weights 3-4 times per week, and cardio 6-7. I do HIIT once per week, endurance cardio 3, and low HR cardio 2-3 (bike/treadmill). I've been doing this for about 2 months.

Santa117

I would recommend incorporating deadlifts into your weight training 3 to 4 sets with 10 to 12 reps, that should help decrease your run times by strengthening your hamstrings.

bradthemedic

I would recommend incorporating deadlifts into your weight training 3 to 4 sets with 10 to 12 reps, that should help decrease your run times by strengthening your hamstrings.

I currently deadlift and squat press. Thank you.

scottb81

From the info you give, it's really hard to say.

What is your training program like now and how long have you been doing it?

I exercise with weights 3-4 times per week, and cardio 6-7. I do HIIT once per week, endurance cardio 3, and low HR cardio 2-3 (bike/treadmill). I've been doing this for about 2 months.

I would recommend substituting this for the HIIT. Run 800 meter intervals at the 9 min pace. Between each one rest for a few minutes until you feel recovered enough for another. 4 or 5 reps should be enough. That should help develop the speed endurance you need. On one of the other days you can run faster than normal for 20 min continuously. The pace shouldn't kill you but shouldn't be real easy either. The other days keep with the easy running.

The low HR sessions are good. They should be below around 75% max HR. The endurance days can be at the same HR.

bradthemedic

From the info you give, it's really hard to say.

What is your training program like now and how long have you been doing it?

I exercise with weights 3-4 times per week, and cardio 6-7. I do HIIT once per week, endurance cardio 3, and low HR cardio 2-3 (bike/treadmill). I've been doing this for about 2 months.

I would recommend substituting this for the HIIT. Run 800 meter intervals at the 9 min pace. Between each one rest for a few minutes until you feel recovered enough for another. 4 or 5 reps should be enough. That should help develop the speed endurance you need. On one of the other days you can run faster than normal for 20 min continuously. The pace shouldn't kill you but shouldn't be real easy either. The other days keep with the easy running.

The low HR sessions are good. They should be below around 75% max HR. The endurance days can be at the same HR.

Killer, thank you. Consider it done.