I could not run for 3 months(surgery) Now, I need to drop 5-6 mins off a 1 1/2 mile time in 4-5 weeks how?

Question

I would normally run/jog a 10-11 min mile. Now it takes me 19 mins. I need to be able to run a mile and a half in 13mins four weeks from now. What can I do but run?

Answer 1

How long ago was your surgery? Are you still recovering?

Let's assume you are fully recovered but out of shape.

In order to run 1.5 miles in 13 minutes you need to run at a 8:40/per mile pace. This is substantially better than you have run in the past. I would say that it is not possible given that you are now running at a pace that would result in a time of over 28:30 for 1.5 miles.

(1.5 miles at a 19 minute per mile pace is 28:30)

But you don't want that answer right?

OK.

You are right in assuming that running is the key to getting better at running. What can you do on top of that? Instead of running? With the time you have I would suggest:

1. Walking on a treadmill at the highest incline rate possible for 30 minutes every day.

2. Using an aquajogger (a specially designed flotation device that keeps you vertical) in a pool for 30 minutes every day.

3. Going on a diet -switch to raw fruits, vegetables, nuts and grains to lose fat. Choose chicken b*****s and fish. Do not eat after 7:00PM. Drink more water than you are used to. Stop coffee, diet cola and regular soft drinks.

4. Get a massage twice a week.

5. Ice your legs after every workout.

You are going to need a specialized running workout as well.

You are asking for a lot from your body....

Answer 2

Go out and run 2 miles. Don't worry about how fast it is. Just try not to walk. Do that 4-5 days a week for 3 weeks. After that, try to run 3 miles (slow) three days a week and 1 mile (fast) 1-2 days a week for the remainder.

Answer 3

well i run my mile in 4 40

but i would recommend you try to get more miles in.

you can run fast for a bit then jog, try different things.

Answer 4

Obviously, running is your #1 ticket. But, you know this already which is why you're asking the question.

Eat a healthy diet. Subtract all of your pop, ice cream, chips, candy etc. immediately and replace it with high-carb things like past, pancakes...

Be as religious with stretching as you are running.

Go on bike rides in the early morning (hours before your running) or at night (hours after your running).

Answer 5

How long ago was your surgery? Did you have surgery on your legs or hips? You don't want to push too much right after a surgery. If you didn't have surgery on your legs hips or feet than you could just start increasing your mileage. I would work up to about 2 1/2 miles. Don't increase your mileage over 1/2 a mile a week. If you are able to you could start doing fartleks. So as you are running pick up your pace for 100-200 meters and than slow back down and continue to do this for 1 1/4 of a mile. If you had surgery on your legs than you could combine running on the roads and running in a pool. If you go to a pool and get in the deep end you can run. It will take a little bit to get used to but running in the pool is actually healthier than running on the pavement. I had an athlete of mine that got hurt about 2 meets into the season and I had her running in a pool she missed all of our meets and I had her run at districts and she qualified for states. So if you have access to a pool I would run in the pool every other day or every 2 days just to give your body a break. Good luck