I have 3 months to run a 7min 30 sec mile an a half?

Question

I currently can jog that in like 12 min 11min 45 but I want to shave off a lot of time before p.f.t. but i dont want to over do it

Answer 1

First start with 30-60 minutes of non stop running @ about 60-70% effort.

Then add in some strenght runs like : Tempo runs, Steady States, Farlek Runs, Short (150-200meter) hill repeats (4 wks) then long hills (300-400m) (4wks)

Then phase in the intervals and speed work sessions:

1.5 mile  in 7.30

3/4 mi  in 3.45

1.15 (75 sec) every 400

10 min warm up

8x100-150 eater st idess at your 1mile race pace

4x400@ 77-75seconds per lap

10 minute warm down

every week add 2 until about 2-3weeks before the 1.5 mile race begin to taper the number of interval in the session