1 and a half mile run vo2 max rating training to get a 99% score

If you can already run ~6:30 for a mile then running 5:53 pace for 1.5 miles isn't that far off.

Just run between 30-60 min 4-5 times a week.

Maybe throw in some 8x400 repeats or 3xmile for the last few weeks.

The problem is i cant run for that long wothout stopping. Every sunday i do a contioning run for football where i run hard for 20 seconds then walk for 20 seconds and repeat that for an hour and 15 minutes but there is NO WAY i could run hard for that long without stopping. I can only run hard for about 6-8 minutes (i cover about a mile in that time) and let me tell you i can run the first third of the mile RAPIDLY bit te last two thirds is where i slow down loads. The main problem i have with running is i start off dead fast then slow down loads. I bet if i could hold the same pace that i run the first 500 meters of the mile for the actual whole mile then my mile time would be more like 4 and a half minutes instead of 6 and a half. Building up to running at that speed for 30-60 minutes sounds impossible but i’ll give it a go. I think what i need to do is build up to running 8 minutes without stopping, then the next time so 8 and a half, then te next time try and hit 10 until i can do it for half an hour.

Doing a 400m run fast and then walking for a minute and then repeating that 8 times (i could probably do more) sounds a lot easier than running fast for 30 minutes without stopping. I can run fast on and off all day as long as i have walking breaks in between but i have great difficulty doing it without stopping. 400m is one way round a track, yes? For football me and my mates go down to the track and run round it as fast as possible every tuesday which we normally get about 60 to 70 seconds. Our team averages 55 and 75 seconds. As long as i have a bit of rest (not loads) in between do could do this all day. But if i ran round the track in 60 seconds, if i did it a second time straight after it would take me more like 75 or 80 seconds. Then the third time would take me 90 seconds and then the last time would take me 2 minutes and after than i would have to stop because of jelly legs. Ideally i would like to run all four times around a track in 60 seconds and get a 4 minute mile but i just dont understand how to run that fast for that long. I also weight train so maybe making my leg muscles and ab muscles bigger (stay the same weight but drop body fat) might help. Might have to start adding long uphill bike rides to build up the stamina to do that because i can bike for ages without stopping but just cant seem to do the same with running.

You should have no problem running 30 minutes nonstop as long as you slow down.

My guess is that you could probably run quite a few miles without stopping if you paced yourself correctly.

I bet when you run your 6:30 mile, you are probably running your first 800 meters all out in about 2:20-2:30 and then slowing down to about an 8-8.5 minute mile pace for the last 809 meters of the mile.

Why don’t you try slowing down on the first half mile so that you have more in the tank for the next half a mile? For example, instead of sprinting as fast as you can and holding on- run at a comfortably hard bit sustainable pace for the first third of a mile- run a bit harder for the next third and then give it all you've got for the final third. Try this and back to us with your mile time. I bet if you do it this way you will get quite a bit under 6 and a half minutes. You sound like you have the fitness but you are just not pacing yohrself correctly.

Sorry for all the typos I’m quite drunk and rushed the reply

yeah to be honest you make some good points. i’ll try and run a more evenly paced mile tomorrow. Lol im excited to find out what i can do :P

Took your advice and went down to the track today. I ran the first 400m in 90 seconds and tried to hold that pace for the full mile. I didn’t quite get there but wasnt far off. The first 3 laps were all between 88 and 92 seconds so I averaged 90 but the last lap was a bit over 100 seconds. My final mile time came out at 6:15 but because I still had tiny a bit more stamina left in my tank because I didn’t go out as fast as I could well I decided to really really push myself to find out what i could do for two more laps (1.5 miles) and my next two laps were done in around 2:00 to 2:15 minutes and my final time for the 1.5 mile paced run came out at 10:43.

I think i have an issue with my long distance stamina because up until half way through the first mile it felt easy but after that the whole thing felt ridiculously hard and painful and it really started to burn like a b-tch when i got past the mile point but im proud because ive never ran that far without stopping before. I have a long way to go to reach my goal. Is there any workouts to get me from 10:43 to under 10 minutes relatively soon?

you jogged the last 2 laps out at 8:00 - 8:30/mi pace? um congrats

Ok mate gonna be honest it’s clear you have no idea what you’re doing. Your average pace for the 1.5 miles was 7:10, the problem is you're STILL going out too fast if you’re only capable of holding 8+ min mile pace for the last two laps.

On another day, try going out at 7 flat pace (1:45 per lap) for as long as you possibly can and get back to us on how far you make it. I predict you make it at least two miles. This would be better training for the 1.5 mile run. Once you get comfortable at doing the full 6 laps at 7 minute pace (aim to do 8 laps really) then bump the pace down to 6:50 then 6:40 and so on. Before you know it (in less than a year if youre healthy and motivated) you will be down to sub 6:00 pace for the 6 laps which is your goal (8:50 1.5 mile/ 5:56.66 pace).

Running all out miles will make you a better runner slowly but it's not the best strategy for you right now.

You're right that your stamina is very poor. The best way to deal with this is just to go run. I'm confident you can run 7:45-8:00 pace (1:55-2:00 per lap) for over 30 min. This shouldn't feel too hard. The goal is to find a pace where it doesn't feel that hard to run. You make it hard by going for a long time. 30-60min.

It's fine to run fast some days, but you need to be doing 30+ min of running at least 2 times a week.

I dont think my stamina in general is “very poor” or i wouldnt be able to play football :/ i can exercise a lot more than most people so i don’t think that statement is very fair to make. However, running really far without stopping is one of my weaknesses. I will run laps in 1:55 tomorrow as many times as i can and get back to you with this. Im excited about all these new running challenges :)

Connorjuniormaxi wrote:

I dont think my stamina in general is “very poor” or i wouldnt be able to play football :/ i can exercise a lot more than most people so i don’t think that statement is very fair to make. However, running really far without stopping is one of my weaknesses. I will run laps in 1:55 tomorrow as many times as i can and get back to you with this. Im excited about all these new running challenges :)

You can be in excellent physical condition and not have the stamina to run long distances. It's not a knock on you -- you just haven't trained for it.

Run easier, run longer, run without stopping. It's boring and sucks but you need it.

Connorjuniormaxi wrote:

Is there any workouts to get me from 10:43 to under 10 minutes relatively soon?

All the workouts you need have already been posted in this thread. Good job pacing yourself and running a faster mile, your main focus should be running lots of miles at a comfortable pace (9+ minutes per mile) and only race an all-out time trial every 1-2 weeks.