Suggestions to achieve 30 minutes of running at 9mph pace

Hey everyone, I am not the best runner in the world. I want to reach the goal of a 9 mph pace for a straight half hour. Right now I can run 1.5 miles at 8mph pace, but I am quite exhausted afterwards. Normally I just do sprints (200, 300 and 400 meter) for fun with friends. What routines do you suggest to get my distance running a bit better? And yes I do weight training regularly so my leg muscles etc are being built up. My other question is, why do I get a pain in my left side when running distance? I don't eat before I run, I breath out on the right foot and tried switching it up to no avail.

Lifting weights won't do anything for your endurance running.

How much are you running now, days/week and miles/week?
How much recovery time between your sprints? How do you spend it?

You're asking how to go from running 7:30 pace for 11m45s to running 6m40s pace for 30 minutes. That's a pretty big jump and will take some time, especially if you're doing much running now i.e. you're moderately trained already.

You're going to need to do a lot of running to get from where you are to where you want to go, but it's doable if you're motivated and willing to do the work.

With a 1.5 mile pace of 7:30, your mile time is probably ~7:20. Plugging that into this running calculator will give you training paces.

That's all I can tell you without more knowledge of what you're doing now and what you're willing to do to achieve your objective.

Your goal is 4.5mi in one hour?

Jog.

Seriously.

If you can't, do cardio 'til you can.

ETA: Conditioning. To start, find a track and jog the straights while sprinting the curves. After a while, sprint the the straights while jogging the curves.

OP said 4.5 miles in 30 minutes.

RIF

6.5~ish minutes per mile? Good luck with that....

I ran a mile in 4:32 once (I was 16). I think I took 10 years off my life doing it, too. I was never a distance runner....

derp*derp

Glad I wasn't mean in my initial response. 4.5mph is laughable.

9mph is 1mi/6.66min., a respectable pace.

Not quite that fat

Before I stopped running as much I could achieve a 5:50 mile, so I know I can do better because on average I'm hitting a 6:15 mile. Granted that isn't long distance. I currently only have time to run three times a week and usually isn't much further than a mile. So, to be honest practically no running at all. Next semester will be easier and I plan to do more fitness activities other than just lifting weights.

800's X ??(start w/ a few if you can) @ 3:20 on 1:40 rest interval. When you start and you do three but feel like you can do 4, stop there, always end a workout knowing you can do another rep. Have fun!

Tempo run, 10-15min EZ warm up, 10-15min effort build to LT, 10-15min EZ warm down. ADD 1 or 2 mins to work portion of run every week.

Add some strides into your steady runs, keep them short, especially if after hard day. Just ramp it up for a few yrds to get the turnover going pretty fast and shut it down to your steady pace. This is not supposed to be a hard workout, so take it EZ and keep them short. Avoid them if sore from day before.

3 x 1 mile per week won't get you there. Run what you can now and come back next semester.

ETA - you don't need to run mega-miles to get to 6:40 for 30 minutes, but it's a long way from where you are now. When I was younger, my 5 mile pace was around that fast on something like 12-20 miles/week of unstructured running. I was also lifting a little bit and cycling.

I would just keep running until you are comfortable, then slowly up the pace until you achieve your goal. Try to push it to upping the pace every week or two.
I'm not a distance runner though. I have problems with something in my back trying to tighten up or something right at the bottom hurting bad enough that I can't push though.

edit: I should add my bro in law runs a lot of those marathons/super marathons and most of the training he does is just run so many miles per week. I forget how much he runs per week though.

What are some tips for a beginner runner ? Breathing ? Building lower body strength and endurance ?

Run often. Add volume slowly. Don't add volume and intensity simultaneously. Visit a specialty running retailer to have them evaluate your shoe needs. Buy your first paIr of shoes there, even if you find them cheaper online. Find a group to train with. Enter a race for motivation. You don't have to run a marathon to be a real runner. Many people running marathons shouldn't be. You don't have to race to be a real runner. Dogs can be wonderful run buddies. Run in new places often.


Enough for now?

Good advice thanks ! Ive got 5 months to get my running the best i can before i leave for basic training . I can barely run two miles right now at a 6 mph pace

This bold part x10000

I kind of put myself on this flip-flop schedule where breaking new ground in terms of distance is low, slow, and conservative and then speed and pace based running is done at shorter (already "mastered") distances. then the 2 are slowly merged.

1. The 1st 10 minutes of a run is the hardest. Once you get past that, run/jog/walk to your goal for that day. Don't stop/stand until you reach your goal.
2. Run in locations where you enjoy the views(e.g. trail, college campus,...)
3. Since you're going to basic, gradually carry objects in your hands and backpack when you run.
4. +1 to the advice above re: getting fitted for your 1st running shoes. I didn't do this and had to pay more in the long run as I went through 3 brands before I settled on Asics.
5. Most importantly, have fun.

Running with a pack should not be done during training. There will be times where you may need to run during timed ruck marches, but that is extremely punishing on your lower body. If you read Get Selected for Special Forces they stress this.

I agree with this. I'm not a great runner, been in the Marines for 12 years and I never trained with a pack outside of actual military training, yet I was always able to keep up on ruck marches, ruck runs and such because I was in decent all around shape. Running with weight regularly is a good way to destroy your body IMO.

Is that a book ? Il have to look for one EDIT - Just ordered the book off ebay .

The way I view running with a pack is that, generally, the fitness required to run with a pack isn't different from the fitness required to run without a pack. The injury risk seems to be greater running with additional weight.

I think of running with a pack more as a skill not a different type of fitness than "normal' running. If you know that you're going to have some performance test (or race) that involves running with a pack, practice doing it occasionally, in accordance with the injury risk associated with developing that skill i.e. rarely. Do the bulk of your running without additional weight. Do a bit - not too long, not too often - with a similar weight to that the performance test requires. You can also do lower impact exercise (walking) while weighted to help accustom your body to the extra load with a reduced injury risk.

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