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Sup /fit/, I have to improve my 2.5km (1.6 miles) running time

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Thread replies: 13
Thread images: 3

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Sup /fit/, I have to improve my 2.5km (1.6 miles) running time from about 13 minutes to under 10 minutes in 3-4 months. What is the most effective way to improve my running speed?

pic not related at all
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>>29187608
did you try running 2.5km for time?
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>>29187655
I ran it at 12:45 an hour ago
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>>29187678
Switch between high intensity interval days (400m repeats, hill sprints, mile repeats, etc) and longer slow recovery days.
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>>29187608
Hey man I think I can help, I also had a military fitness test coming up and I (barely) made the running part.

I only had 5 weeks to prepare to get 2.7km in 12 minutes, because I just came back from an injury. My program was as follows:

Week 1 & 2: slow 5 km 2 days a week (with about 100m of walking in the middle)
Week 3: fast 5km 3 days a week
Week 4 & 5: fast 5km, alternating with HIIT 5km, every other day; so Monday was fast 5km, Tuesday off, Wednesday was HIIT 5km, Thursday off, Friday was fast 5km, then Saturday off, you get it.

3 days before the test, run a slow 5km, then take the next 2 days off, and then give it all during the test.

With this I was able to increase from 2.5km to 2.7km in 12 minutes in 5 weeks.

However keep in mind that that's not very fast either, and there might be people on this board with better programs and knowledge than me, be careful of injuries.
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>>29187736
Btw I also aced the bodyweight exercises, I can help you with that too if you need advice.
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>>29187736
Ty man, How did you do the HIIT? 400m running, 100m walking and so on??
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>>29187736
These guys look pretty kick ass. WHat's the story?
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>>29187780
Supposedly they are Russian special operations soldiers to help the rebels there. But ssssh make sure no one finds out.

>>29187779
My HIIT was a mess to be honest, it was basically slow jogging with 50m sprinting intervals, and a long 200m walking break in the middle. I absolutely dreaded it and now I made it past the test I also stopped doing it, however I believe they helped me a ton with my speed.

And I can't stress enough that you need to be wary of injuries, many times have I lost all my preciously build up endurance gains by fucking up my ankles or knees, and not being able to run for 3 weeks.
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>>29187814
>there
In Ukraine
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>>29187780
They're STALKERs trying to push into the center of the Exclusion Zone
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>>29187814
Alright ty for the help ill make up a schedule of my own based on yours
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>>29187858
Good luck man
Thread posts: 13
Thread images: 3


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