Hey /fit/I need to build some speed and endurance, specifically to run the mile and a half in around 11 minutes and a 300 meter in around 47 seconds.I have no idea what I could currently run a 300 meter in, but the last time I ran a mile was in high school and I struggled to get it in 9 minutes.I've been working out a lot more since high school but it's all been lifting, no running or high endurance things. What is a realistic time frame I would need to build my endurance enough to get a 1.5m in 11 minutes? And how do I train my speed for the 300m?
>>23590To build speed, I recommend sprint intervals. Sprint for a minute then walk for a minute. Once that becomes too easy sprint for two or three minutes instead. Repeat at least 6 times. Also, pic is fucking creepy.
I can barely get a mile in 14 minutes :(then again I am horribly overweight and tire easily.
It took me about 8 months to run 1.5 miles in 11 minutes. Keep in mind I was a fucking slug when I started, so your mileage may very.