![]() ![]() This workout will improve your cardio-respiratory systems to get oxygen to your muscles.ĭay Six: Warm up and then run 3 x 800 at goal pace of 1:40 per lap with a 800 jog recovery interval This workout will do the same as Day four, but, more importantly, will teach you race pace and how to suck it up and be tough when you start to huff and puff so hard that smoke comes out of your ears.ĭay Seven: Take off to recover from all the excitement of so much running. It is important to NOT run these any faster, so resist the temptation or you will become over-trained in short order. This workout will not only help you recover, it will add a little endurance to your fitness base.ĭay Four: Usual warm up and then run 6-8 x 400 in 1:55 to 1:50 pace with a 400 walk/jog recovery. This is your speed workout to help you stay relaxed when you slow back down to race pace.ĭay Two: Before you do your weight training, warm up and then jog 8-10 laps at around 2:15 (9:00 min per mile pace). 1.5 miles in 12 minutes 7.5 miles/hour 12.07kilometers/hour, or more Can you run 8 miles in 12 minutes No one can run 8 miles in 12 minutes.The top speed for a human for short distances is 25. ![]() Instead, get out to the track and do the following workouts.ĭay One: after a warm up jog for 5:00 and some light stretching, run 16 x 100m on the straightaway in 23 to 22 sec with a 100 meter walk jog around the curve for recovery. So you'd better stop bulking up in the gym and instead spend just two days per week in there just maintaining your current level of strength. You are now running each lap in about 1:50 and therefore will need to improve to 1:40 per lap. This is because running is highly aerobic, meaning it requires oxygen. If my calculations are correct, you goal pace has to be roughly 10 sec per 440 yard lap faster. It’s no secret that running improves our cardiovascular health. I know it doesn't seem that tough, but it seems impossible for me where I am right now. Play icon The triangle icon that indicates to play So basically I have a month or less to go from being incredibly out of shape to running 1.5 miles in 12 minutes. the answer is a steady pace of 7.2 miles an hour turn the miles (1.5) and time (12.5) into a fraction (1.5/12.5) set it to equal the miles per hour you need (x) over minutes in an hour (60) You get 1.5/12.5x/60 cross multiply to get 1.56012.5x then reduce 9012.5x then move 12.5 to the other side x90/12.5 x 7. ![]()
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