Need to run faster long-distance asap

E

EmpireLabel

0
Hey guys!
Right now I can run a 7 minute mile, however in a week or so I'll have a fitness test that requires me to do 1.5 miles in 9 minutes. Endurance isn't a problem, it's my speed that's worrisome.

I recently ran a very hilly 4 miles in under 40 minutes or so, and I've discovered that I run more consistently in the second-half of the run.

So anything that can help me run with mentioned-above consistency from the beginning and how to overally improve my long-distance speed would be great.

Last thing, I frequently get cramps in my stomach while running, what should I do to avoid them?

Thank you!
 
There is very little training you can do in a week that will help you but there is a lot you can do that can hurt you (cramps, overtraining, stress fracture, shin splints come to mind).

The abdominal cramps are from over-exertion. Not much you can do other than not over-exert.

Good luck.
 
What do you mean by consistency?

Are you warming up properly? Most people will, at sub maximal levels, perform better in the latter stages of a training session.
 
Agreed with the others on here - a week is going to be tough to net fitness improvements prior to the fitness test. That being said, here's a couple things you can do to give yourself a good shot:

1) Like Coach Palfrey alluded to, make sure you're warming up properly. Especially if you feel like you have plenty of endurance but don't tend to get into a strong pace until well into a race. Make sure you go out and do a warm up that is long enough for you to get fully warmed up and loose.
2) Make sure you eat far enough in advance (at least a couple hours) and avoid drinking carb laden liquids (such as fruit juice, gatorade, soda, etc) in those hours leading up to the race. Some research results have found this helps to avoid the side stitches you're feeling. Get plenty of water.
3) Give yourself a couple days off before the race or train VERY lightly. You want your legs to be as fresh as possible.
4) Once the test is underway, set a good pace and just focus on staying relaxed and on pace. You want to be exhausted enough at the end of the race that when you try to sprint it in, you're barely able to increase your speed. That's a pretty good signal that you have given all you've got.

Good luck on your test!
Jeremy
 
Hey man,

Are you doing any resistance work or speed training.

here are a few suggestions I have for you.

You should focus on raising your work threshold. This can be done with the work of GPP- do jumping jacks, shuffle splits, mountain climbers, burpes- do each one for 3 seconds. Perform 2-sets

If you are not doing any work in the weight room, you should begin to do so. The best place to start would be in the squat rack. You do not need to go heavy. The reason I suggest this is because you said you wanted to get faster. Squatting is one of the best ways to do that.

Keep us posted, and let me know if you have any questions
 
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