Evening,
I go to a little trade school in Colorado that requires all of us to do a 1.5 mile run. To score max points I have to get a 7:45. I have had substantial running experience in high school Cross Country and Track and think I can do this.
I've been out of running pretty much from last July to this April. In April I started up running again and have gradually been building up an aerobic base; I'm feeling comfortable with running again. I did a time trial today and ran an 8:18 with half mile splits of 2:30, 3:00, and 2:45 so I'm about 30 seconds off a 7:45.
How can I best bring this time down? I have three months until the graded event. I'm running about 30 miles a week which includes a 10 mi long run, some 6 and 4 milers and recently some 800 and 400 repeats, with 4x400 at 75 and 3x800 and 2:35. I'm thinking that I should concentrate on building up my speed endurance for the second half mile in the race where I'm settling into a comfort zone, so probably some more 400 repeats. Any help would be appreciated. Thanks.
Al Vasso
I go to a little trade school in Colorado that requires all of us to do a 1.5 mile run. To score max points I have to get a 7:45. I have had substantial running experience in high school Cross Country and Track and think I can do this.
I've been out of running pretty much from last July to this April. In April I started up running again and have gradually been building up an aerobic base; I'm feeling comfortable with running again. I did a time trial today and ran an 8:18 with half mile splits of 2:30, 3:00, and 2:45 so I'm about 30 seconds off a 7:45.
How can I best bring this time down? I have three months until the graded event. I'm running about 30 miles a week which includes a 10 mi long run, some 6 and 4 milers and recently some 800 and 400 repeats, with 4x400 at 75 and 3x800 and 2:35. I'm thinking that I should concentrate on building up my speed endurance for the second half mile in the race where I'm settling into a comfort zone, so probably some more 400 repeats. Any help would be appreciated. Thanks.
Al Vasso