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diannemw
Newbie
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Joined: 06 Dec 2006
Posts: 1
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 Posted: 12/06/06 - 20:49 Post subject: improve my running speed in 2 months
Hi,
I've been running casually for about 3 years. I joined the Army and need to improve my run time by a minute per mile. Currently I'm running a 10 minute mile and need to get to a 9 minute mile within 2 months. I run about 12-15 mile per week.
I'm not sure if this goal is too aggressive and would welcome any advice, also what a reasonable time line would be if I am being too ambitious.
I should also state that I am a 35yr old female, my best run time was 7:42 minutes per mile before I broke my pelvis a year and a half ago. I started running again about six months ago and encountered some tendon problems because I was training too hard... I want my peak run time back! I have been running again for about six weeks (pain free) and received the ok from my doctor to start adding speed work to my routine. I want to do this the right way with the most effective results, as my career depends on my fitness level.
Thanks,
Dianne
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Heidelberger
Newbie
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Joined: 08 Dec 2006
Posts: 2
Location: Deutschland
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Posted: 12/08/06 - 10:41 Post subject:
Hi Dianne
I'm ex-military, so I remember the fitness tests!
You didn't mention the distance of your fitness test, but I assume it's 1 mile.
It sounds like you're already in decent shape for this test. I would suggest focusing on speed with 2 interval sessions per week. Run at your target pace for as long as you can, then jog (walk if you have to) for a few minutes until you can return to your target pace. Alternate like that as necessary for at least 20 minutes. Each week, add a minute to your target-pace time untill you can hold it for 9 minutes. This sounds 100% do-able to me as long as you prevent injury!
One more thought: Try to train where you'll be tested. Familiarity with the testing environment will really help reduce your stress on test day.
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