How to cut 3 minutes off of a 1.5 mile run?

Question

I need to cut about 3-4 minutes off of my run. I am slow and fat and hate running. I can currently run 1.5 miles in about 16 minutes. If you do the math, it is really bad. I need to get down to an 8 minute mile. I would love to do this in 3 months, but I know it wont happen. I am 27 and weigh about 210 lbs.

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

It is going to take dedication and diet control. At your size you need to lose some weight. Your biggest danger is injury.

Eat healthy, run easy. If you try to do too much too soon you are going to have problems.

You need to condition your body to be able to withstand the pressure of training.

If you eat healthy and run/walk 5 to 6 days each week you are going to see  lots of progress in a month or so.

Right now run easy, slow enough so you can talk, run until you need to walk and then walk until you feel like running again.

Instead of doing 1.5 miles increase your distance to 3 miles.

It is just a matter of dedication.

After a month of this program you will be able to run the entire distance and can increase the distance or your speed.

Be careful if you increase too much too soon you are going to have problems with  your knees or muscles.

Speeding up 1 minute for each half mile is not that far away from you now.

Answer 3

Pracitce.......... ummm.... thats kind of it :/

Answer 4

train in the mountains...or run with extra weight around your ankles...5 pounds each,.,

Answer 5

THAT IS GOOD MAN!

I ran that fast. But then, i ran up to 10 miles. I can not do in 1hr!

I ran 1 mile in 7min and 20 sec.! How do expect to ran 1.5miles in 8 mins?