I was told at the AFCO that I'm going to have to be able to run 7 minute miles.
Right now, I can run a 9 minute mile outdoors. On a running machine, 1.5 miles in 10 minutes isn't so bad for me. For the 9 minute miles outdoors I might not be measuring the distance correctly, but that seems to be about my speed at the moment.
I vary my running exercises like this. Twice a week, I'll run for 45 minutes, the distance is about 5 miles. Twice a week I'll also bike for 45 minutes. I stay seated in the saddle at all times as I think this works the muscles a bit better, especially up slopes.
This week I tried to run a 7 minute mile. I was running almost flat out for 7 minutes and had to stop. Was totally burned out. I was about close to finishing the mile. Probably had about 1 minute left to go before I made it.
Now I'm pretty sure I was running faster than I do on a running machine, so my measuring might be off. I know it's harder to run outdoors though, so not sure. Also, it was damn windy today. Call me crazy but it feels like when it's really windy the run is twice as hard.
I have roughly 3 months to improve my running. My basic questions are:
Given my current ability (about 9 min outdoor miles) any advice on how I could boost it up in 3 months to 7 minutes? How often should I be running per week, for how long and what distance?
Right now, I can run a 9 minute mile outdoors. On a running machine, 1.5 miles in 10 minutes isn't so bad for me. For the 9 minute miles outdoors I might not be measuring the distance correctly, but that seems to be about my speed at the moment.
I vary my running exercises like this. Twice a week, I'll run for 45 minutes, the distance is about 5 miles. Twice a week I'll also bike for 45 minutes. I stay seated in the saddle at all times as I think this works the muscles a bit better, especially up slopes.
This week I tried to run a 7 minute mile. I was running almost flat out for 7 minutes and had to stop. Was totally burned out. I was about close to finishing the mile. Probably had about 1 minute left to go before I made it.
Now I'm pretty sure I was running faster than I do on a running machine, so my measuring might be off. I know it's harder to run outdoors though, so not sure. Also, it was damn windy today. Call me crazy but it feels like when it's really windy the run is twice as hard.
I have roughly 3 months to improve my running. My basic questions are:
Given my current ability (about 9 min outdoor miles) any advice on how I could boost it up in 3 months to 7 minutes? How often should I be running per week, for how long and what distance?