you need to run 1.5 miles at a little faster than 8 MPH. That is a pretty good pace, about a 24 minute 5K. But quite doable for a non-runner (like myself). Here is the key…make your training sessions intense and last for less than 11 minutes. I am going to assume you are a little overweight and could maybe lose 15 to 20 lbs of fat. But if you are all muscle I would say it’s even more important for you to stretch (say 10 minutes versus 5) before and after running. Here is my proscribed workout.
Workout 1: Sprint 200 Yards rest 60 seconds repeat until you hit 11 minutes.
When you can do 6 intervals in under 11 minutes you should move on to the next workout.
Workout 2: Sprint 400 Yards, rest 60 seconds repeat until you hit 11 minutes.
When you can complete 4 intervals in 11 minutes, go to next workout.
Workout 3: Sprint 200 Yards rest 50 seconds repeat until you hit 10 minutes.
When you can complete 6 intervals in 10 minutes, go to next workout.
Workout 4: Sprint 400 yards rest 50 seconds, repeat until you hit 10 minutes.
When you can do 4 intervals in 10 minutes you can easilly do 1.5 miles in 11 minutes.
*if you get stuck at a workout for more than 3 sessions, move to the next workout for 1 session than move back.
*try to actively recover during the rest times…focus on taking deep controlled breaths.
*I find holding back a little on interval 1 and sometimes 2 gives me the wind to step up on the subsequent intervals.
*If this isn’t working for you after 2 weeks move on to something else, this should work for most people, but not for some. It is an intense 11 minutes not a a jog.
*Most important, if you are starting from a point of poor fitness or being overweight you should at a minimum wear a heart rate monitor. Try to keep your heart rate at below 85% max at all times. calculate this as roughly .85(220-age)…in fact anyone doing interval training or running of any kind can benefit from a HRM.