Posted on May 27, 2020
What is the most effective way to shave one minute off your two-mile run time?
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I have just got back into running after a four year break. My current one mile time is 8.54 which is not bad for the time off and being 37 years old. I am starting at 1 mile 3 days a week and the other days I do strength training. I can't decide if I should increase by a quarter mile each week or a half mile. My end goal is 3 miles without stoping and a 16 to 17 minute flat two mile.
Running
Distance Running
Posted 4 y ago
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I am a Master Fitness Trainer, will be a certified running coach through the United Endurance Sports Coaching Academy (UESCA) and have been a runner for 20 years. The key to success is balancing consistency with ample recovery. Assuming you are healthy and injury free, I’d say three days a week is a good start and I recommend sticking with that for a while. To answer your question about increasing distance, 1/2 mile per week is probably safe. When I write training plans, I usually incorporate small volume (distance) increases for 2-3 weeks in a row followed by a “recovery week” in which the volume will decrease, and then continue build slowly based on where you were before the recovery week. Another variable to look at is intensity (pace). Until you’ve built up some consistent mileage over a period of time, I recommend keeping the pace fairly easy to train the aerobic system. By easy I mean you should be able to have a conversation with someone and speak complete sentences between breaths. Once you’ve built a solid aerobic base over a couple of months, you could then begin to slowly incorporate a little bit of speed work. I hope this helps. If you have any more questions please feel free to reach out. Tha last thing I’ll say is listen to your body, trust the process, and HAVE FUN!
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LTC (Join to see)
PV2 Joy Phillip - Speed walking on a treadmill. You can use the rails to support some of your body weight to lessen them impact on your foot and it also builds up your arm muscles. That's what I did after my last knee surgery when the doc said no more running. I've got it down to where I can walk 2.5 miles in just over 27 minutes on the treadmill and just over 29 minutes on the track.
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SFC (Join to see)
It sounds like you are looking for a second opinion. If that’s the case, you need to seek out another Doctor, as I am not qualified to advise you on a medical matter. I wish you the best.
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SPC Daniel Wheadon I guess it meaningless for me to ask.
At 65 all I have to do is show up to get a passing score. (;^D
At 65 all I have to do is show up to get a passing score. (;^D
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SSG (Join to see)
do a distance run 1 to 2 times a week, like Monday and Friday and Wednesday do 60/120s
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