Are you looking to increase your walking speed to 1500 meters? Whether you're preparing for a race, an army physical test, or just a personal challenge, read on to get a training plan and great tips that will help you achieve your goal.
Steps
Part 1 of 4: Run faster, 1 lap at a time
Step 1. Before you start running, do some warm-up
Take a few sprints to increase your heart rate. Visualize yourself mentally running effortlessly. Give yourself a time within which to cover each lap of the track.
Step 2. During the first lap, run at your best ability
Start by running a little faster than what is needed to reach your time goal.
- Psychologically you will tend to slow down as your laps increase as your finish line approaches, so run the first lap quickly to compensate for the progressive loss of speed. At the same time try not to exhaust all energy in the first round.
- Here is a good practical example. If you want to run 1500 meters in 5 minutes you will have to complete each lap in 75 seconds. A good time for the first lap could therefore be around 71-73 seconds. This is not a lightning-fast time, but it can be enough to get you to your goal.
Step 3. Run the second lap at a pace that is easy for you to handle
This is the ride that could get you to your goal. Referring to the 5 minute example above, you should be able to run the second lap in exactly 75 seconds, bringing your split time to 2 ': 26 - 2': 28.
- If you have already run a 400-meter race you will know perfectly well at what pace you should run this second lap and you will feel that your body and muscles will take on the right pace by themselves.
- The adrenaline effect will likely begin to wear off midway through this ride, and you will notice it. Stay focused, don't break your run and keep your pace.
Step 4. Deep abyss, the third round
Mentally and physically this will be the hardest ride for many people. In this round you will probably understand if you will be able to reach your time or not. The chances of missing it will increase if you lower your running pace.
- Let's go back to the 5 minute example: many people walk the third lap in 77-78 seconds. Thanks to a very fast first lap you will be able to compensate for the drop in pace accused in the third lap, getting a split time of 3 ': 45, perfect for reaching your goal.
- Try to stay focused to be able to keep your pace, otherwise you will waste too much time. Remember that the next round is the crucial one!
Step 5. Give everything you have in the fourth round
Mentally tell yourself that now is the time to use all your resources. You probably slowed down a bit in the previous round, so now you have to give everything and push yourself, especially mentally, to get to your goal.
- The last 200 meters are very important. In many tracks they consist of the last corner and the final straight, where you will have to push with all your strength.
- All it will take on this round is that you mentally give your all to achieve your goal. You will just have to believe in yourself and what you think.
Step 6. Increase your speed in curves
In the 6-10 seconds it will take you to go through the curves, try to increase your running pace. This will help you gain seconds and lower your time.
Part 2 of 4: Beginner training plan
Step 1. The first week starts slowly
Gradually increase your speed and distance traveled to avoid injury. Follow this table:
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Monday:
1-3 km of jogging
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Tuesday:
Biking or swimming
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Wednesday:
1-3 km of jogging
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Thursday:
Biking or swimming
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Friday:
1-3 km of jogging
Step 2. In the second week add a mile
On Mondays, Wednesdays and Fridays, jog for 3-5 km. Continue to alternate jogging with swimming or cycling on Tuesdays and Thursdays.
Step 3. In the third week, train only with cycling and swimming
Skipping jogging may seem strange to you but, at first, the body is very fragile and vulnerable to muscle problems. You will resume running in the fourth week.
Step 4. Start running in the fourth week
Your goal is to run every mile in 12 minutes. Run 5km on Monday-Wednesday-Friday. Swim or cycle on Tuesdays and Thursdays.
Step 5. During the fifth week you change gear
Increase your running speed and follow this new training schedule:
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Monday:
Run 3km
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Tuesday:
Run 5km
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Wednesday:
Rest
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Thursday:
Run 6km
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Friday:
Run 3km
Step 6. Push harder in week six
Try running a mile in 10 minutes. Follow this training schedule:
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Monday:
Run 3-5km
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Tuesday:
Run 5-6km
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Wednesday:
Rest
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Thursday:
Run 6-8km
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Friday:
Run 3-5km
Part 3 of 4: Lower your time on the mile (Intermediate)
Step 1. Follow the following training schedule for the first 4 weeks:
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Monday:
Run 3km. Try to run for as long as possible at the pace you would like to sustain. Track your times to see your progress.
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Tuesday:
Take 6-8 shots from 400 meters. Try to travel the distance in between 90 and 120 seconds. Interval the shots with a slow jogging session, 1-2 minutes, to allow your body to recover.
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Wednesday:
Rest by swimming or doing exercises to strengthen your torso and arms.
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Thursday:
Run 3km, check the time to figure out how long it takes to travel a mile. To regain your energy, run 3km in a slow jogging pace.
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Friday:
Run 5km, interspersed with 90-120 seconds of rest to regain energy. Push hard to see if you can pick up the pace and to check your progress. If you have fallen below your usual pace, take a 2 minute break for walking or jogging. If you can't keep a steady pace, take another break. Push your body to the limit.
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Saturday:
Jogging 6-9 km at a light pace.
Step 2. From week 5 to week 8, intensify your workout:
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Monday:
Run 3km. Maintain your ideal pace for both miles.
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Tuesday:
Take 6-8 shots from 800 meters. Try to walk the distance in 3-4 minutes. Your aim will be to keep the speed constant by increasing the distance.
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Wednesday:
Take a rest, swim, or strengthen your upper body and arm muscles.
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Thursday:
Run 3km at your ideal pace, at the end jog another 3km at a relaxed pace.
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Friday:
Run 5km at your ideal pace. If you can't keep up with your target pace, take breaks, or try walking or jogging for 2 minutes, before resuming your run.
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Saturday:
A nice relaxed 6-9km run. Make sure you stretch your stride well.
Part 4 of 4: Some tips for success
Step 1. Run with a friend
If possible choose someone who runs at the same pace as you, this way you will feel motivated and encouraged to continue, supported by friendly competition. Although you can always run alone, in a group everything will be easier.
Step 2. Focus your attention on your goals
If your goal is to walk 1.5km in 10, 8 or 6 minutes, you will need to be totally focused and focused to break your limits. Remember that the body is governed by the mind. If you believe that something is impossible to come true, it will most likely never happen.
Step 3. Stretch after your warm-up and when you're done running
Practice stretching sessions of 5-10 minutes and adopt them as habits both before and after the run, they will help you to lower the likelihood of a muscle injury.
Step 4. Learn to run correctly
Posture while running is critical, and often the reason why many people fail to make progress in running.
- Keep your head high towards the horizon as you run, rather than looking at your feet. In this way you will straighten your neck and back, keeping a correct posture of the torso.
- Keep your shoulders relaxed and aligned. If you find that your shoulders are stiff and high, stop and relax, doing some light stretching to relax them.
- Bend your forearms forward to form a 90 ° angle with your body and let them move freely, back and forth, following the rhythm of your run. Keep your fists lightly closed, without using force, wasting unnecessary energy.
- Run proud and proud. If you find yourself in a sagging posture, take a deep breath, your chest will automatically swell, straightening naturally. Hold this new posture even as you exhale the air.
- Keep your hips in line with your bust. Unnatural alignment of the hips could cause excessive pressure in the lower back.
- Take strides of the right length. A correct step should land the foot under you, with the knee slightly bent. If your foot lands in front of you, you are taking too long a stride.
Step 5. Stay hydrated
Drink plenty of water, the normal recommended dose is about two liters of water a day.
Step 6. Increase strength training, and plyometrics training
They will increase your stamina and muscle responsiveness, resulting in an increase in your speed.
Advice
- Go to the bathroom before you start running. It may sound silly, but running with a full bladder can divert your attention and prevent you from concentrating at your best.
- Strive to run even when mentally you are lazy and don't feel like it. After 20 minutes of physical activity you will be very happy and satisfied.
- Buy a pair of lightweight shoes. Normally a person takes 880 steps to walk 1.5 km. By purchasing a pair of shoes that are lighter than normal, for example 60 grams, walking a mile will avoid having to move a good 50 kg.
- A positive attitude is very important. If you mentally keep telling yourself that you can't do it and that your goals are unattainable, you will surely be right, and you can never be successful. Try to tell yourself that you are strong and fast and visualize the moment in which you will reach your goals, in competition and in training.
- Don't eat too much and badly before a run. Simple fruit is perfect for your body.
- Breath deeply. Try to inhale through your nose and exhale through your mouth.
Warnings
- If you're out of shape, or haven't run in a while, don't be a hero trying to run 12km straight. In addition to demotivating you, exertion could lead to problems such as stress fractures, muscle tears, or joint problems.
- Don't overdo the training. If you are in the third or fourth week of preparation you should feel better and less tired after a run. If, on the other hand, after training you always feel fatigued and not very energetic, take a couple of days off. When you feel ready to run again, you are likely to be able to do it faster than before. If you feel pain while exercising, stop and rest, or consult your doctor or trainer.
