Now start running at or above 9 mph for as long as you can or until you hit 1.5 miles. (If your goal is 10 minutes, run each interval in 3 minutes, 20 seconds.) kid is lying. A 5-mile threshold run is therefore a much harder workout for a slower athlete. If you can run at a speed of 10 miles per hour -- a pace of 6 minutes per mile -- for 45 minutes you'll cover 7.5 miles. Firstly, what must be understood is that in order for you to run sub 40 minutes for 10Km, you must be able to run below 4 minutes per kilometer for the distance. The whole number, 5 in this example, represents the minutes. From. You can run 3­ 3/5 miles in 40 minutes. Have a search through the forum for advice on running the 1.5 mile test, as its a common question from army recruits. Last year at this time I was able to run 2 miles in an 8 min 30 second pace. run 1 mile and a half in 11:40. run 3 Miles in 23:00 minutes. But the fast guys are always nice to me. I agree. Well done. Which in your case is 9 miles per hour. For example, they might run 20 miles during the first three days of the week and only 10 miles over the last four days. Your goal pace is 11.74 minutes per mile (approx 11 min 45 sec). It's also an indicator of peak aerobic capacity—your body's ability to deliver oxygen to your working muscles. To. I Need to Run 1.5 Miles in Less Than 15 Minutes With 1 Month to Train. When rested enough start running again until you have done 1.5 miles. Many runners will front- or back-load their week with miles, resulting in a majority of miles being run in just a two or three-day period. REALLY NEW? At level pace 5.4 miles could thus be run in 58.55 x 5.4/13.1 = 24.14 minutes. WALK. To get the same level of challenge and benefit, a slower athlete needs to run an equal duration at threshold pace as a faster athlete (30 minutes), but a shorter distance (3.75 miles vs. 5 miles, in this example). Walking for 40 Minutes. Good luck with your 5k. awesome tips . I not a fast runner, I am currently able to run 5 miles in 50-55 minutes. And I run a 6:06 mile, 2 miles in a smidge under 13, (6:30) 5k at 20:50 (6:44), and never do the 1.5 but I have to assume I'd be around 9:30 (6:20 pace) IMO you just have a pacing problem. If you don’t nail it the first time (starting too fast and slowing near the end, or starting too slow and finishing with gas left in the tank), don’t sweat it—the practice will help you nail your next 5-miler! Stay at goal pace throughout both miles. The world record for the half marathon (approx 13.1 miles) is 58.55 minutes. Remember to run constantly for some time, don’t pay attention to the distance you’ve run. Source(s): running for 2 years - 3.1 miles = 22:30 - 5 miles = 36:40 0 0 I am also still at the stage where I take about 40 minutes to do 5km, mainly because I can only run 30 minutes continuously. Anyone who cannot currently run 5k in under 30 minutes is limited by either speed or endurance and possibly both. Start where you are In total time doing cardio but work on consistency. 800m Reps – should be reps at 06:26 p/m pace (3:12 per 800m) with a 90sec jogged recovery. I am regularly passed by much faster runners for whom I have nothing but admiration. What is 40 minutes in hours? Rest for the same amount of time as each interval takes. Week 5 . However, they are only built for running - not much upper body strength, wouldn't do too well at tabbing, etc. by Don (Nutley NJ USA) I am about to turn 51 and I have been running seriously for about a year and a half. You can run 3­ 3/5 miles in 40 minutes. Once you get there, you might consider moving on to sprints. I love 5 k’s . Divided by 3.1 miles, that’s 386.77 seconds per mile. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. Keep the pace very easy—to where you can maintain a conversation. Intensify the routine during Weeks 5 to 8: Monday: Run 2 miles (3.2 km). We have more than 1500 academic writers and we promise 0% plagiarism in your paper. Walking is a low-impact exercise but can burn a good number of calories when done with moderate or high intensity. Start with a mile walk for a warmup, and end with a mile cooldown. (Walk if you need to.) In summary, you need to run further than 1.5 miles at a slower pace (e.g. Don’t plan that you’ll do, for example, 5 laps around the block, but plan to run for 40 minutes every time you train (doesn’t matter what distance it will be). This will make my third time trying. The next workout may be close to the same as well. 3 miles at 12 min/mile if you want to run 1.5m at 10 min/mile) for most of your runs and then concentrate on speed for one run … December 22, 2016 at 7:41 am. If you can work on losing weight. So according to the rule, if you can run 1.1 miles in 13 min 9 seconds, you're at or close to your goal fitness. Breaking the 10-minute mark for a mile and a half isn't just a sign that you can outrun the feds. So then, let’s break it down: A 5k is 3.1 miles. Former Olympian and UK Parkrun record holder Andy Baddeley explains what it takes to run 5k in 20 mins, and gives a workout that can help you achieve the goal Run 1.5 Miles in 10 Minutes. I have lost 40 pounds but my cardio sucks. 40 min to hr conversion (mtoh). I'd say that your 3 miles in 20 minutes is pretty good. The week is seven days long so your effort should be about even throughout the week. I am trying out for the police academy. The quickest way to do it is figure out the pace you need to run at. You can start looking at distance when you are an experienced runner. What is your unit rate? swap units ↺ Amount. A pretty decent club runner could do 10 miles in < 1 hour, so could do 5 miles in, say, 28 minutes odd. by Rachelle (Memphis,TN) I need to run 1.5 miles in less than 15 minutes with 1 month to train. Or, run for 9 minutes, walk for 1 for a total of 30-40 minutes. Perform a 40- to 60-minute run on Saturday at a pace just slow enough that you never feel winded. Multiply the number after the decimal by 60 to get the seconds: .75 x 60 = 45 Based on these calculations, to run a marathon in 2 hours, 30 minutes and 45 seconds, you need to run each mile at a 5-minute, 45-second pace. Get Rewiting Help; Order Your Paper; Paper's Detail. Im 17 and i can run a mile in 7:30 minutes. My goal is to do 1.5 miles in 12-13 minutes . terri says. Want To Do 5 Miles In 38 Minutes. Increasing your walking pace to 4.5 mph will increase your calorie burn to 200 calories. Zonk 1/75 wrote:Well math genius, less than 8 minute miles would mean 5 miles in less than 40 minutes, not 45……. 8= 1 minute so you do 8x5 because he runs 5 miles and your answer will be C=40 minutes. If you wanna be a Ranger sub 8 minute miles should be do-able for any length as far as I am concerned. Three-fourths of 1.5 miles is about 1.1 mile. If my mind wanders, I’ll slow down. With that 20-minute target in mind, focus on a few minutes of running, followed by a period of walking. When you fall below running at 9 mph stop and rest. 5. I am currently training for the Army Rangers and the only thing that I am worried about are my run times. On Tuesday, do four to six half-mile intervals at your goal pace for the mile-and-a-half run. so a 3 miles in a half running,./jogging could do it in 40 mins. The best way to add miles to your run in a way that almost guarantees your injury risk won’t go up is to simply start by adding walking ahead of and after your runs. Junk miles are … Tuesday: Run 6 to 8 sprints of 1/2 mile (800 m) at a pace of between 3 and 4 minutes. What is your unit rate? You want to increase your distance while keeping your pace the same. Some folk seem so light on their feet, unlike me who plods along. I do however love to just go run 5 or 6 miles but have lots of issues with sciatica and loss of feeling in my foot. So although there are many and varied approaches to improving your 5k time depending on the individual, the aim remains the same; running 5k or 3.1 miles at an average pace of 6 mins per k and 9.39 per mile. Day 1: Run easy for 4 miles (6.4 K) Day 2: Rest Day 3: Run easy for 3 miles (5 K) Day 4: 40-45 minutes of cross-training Day 5: Rest Day 6: Run easy for 4 miles (6.4 K) Day 7: Rest or 30-minute walk 1.5 x 60 = 90 /10min = 9mph. Hope this help :) But a few weeks down the road, that short run will grow to 30 or 45 seconds or even a minute to two minutes… I’ve never run more than 40 miles in a week (I did that once 5 years ago and it included a 21 mile trail race) leading up to a 2:42 marathon. At 190 pounds you'll burn 23.95 calories per minute, or 1,078 calories in 45 minutes. Final check with you doctor if you’re healthy enough to train. I did 1:18 half marathon last week on a rolling course, prior to that my longest run in 2019 was10 miles (7 days prior). Make sure you’re blood sugar levels are ok. One of the minimum requirements is being able to run 5 miles in under 40 minutes in ACUs. I don’t desire to do longer. Tempo Run – hard but sustainable effort, usually about 30 mins in total and aim for 06:55 p/mile pace for 3 miles with a 1 mile warm up/down either side. For 5 miles, I 'd say you need to do 40 mins or less for a decent time. If your most recent 5K time was 26 minutes (8:22 per mile), aim to run around 43 minutes (8:36 per mile) in your 5-miler. A 125-pound person walking at 3.5 mph for 40 minutes burns around 160 calories. I now can run 5 miles in the same 8 min 30 second pace. When started running my 5 miles time was about 43 minutes.Just take it easy on yourself , you wouldn't want another injury !! 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