How To Improve 1.5 Mile Run Time In Two Weeks?

Ethan Rai
Ethan Rai

So you need to increase your 1.5-mile run time fast. With my years of experience working with hundreds of runners and different athletes, I have composed the 5 fundamental principles you need to increase your time significantly within 2 weeks. 

Along with that, I have created a 2-week running program for every level of runner and provided tips to reinforce your longevity and career in running injury free. 

We haven’t got long, so let’s not waste any more time. Let’s dive in.

The 5 Key Principles to Improve 1.5 Mile Run.

Build Your Endurance

Running 1.5 miles is challenging for the average person and even intermediate runners. The easiest way to increase your endurance is not to concern yourself with speed and expose your body to greater distances. 

These runs are going to be classed as “endurance runs.” For example, an endurance run wouldn’t have a set time in mind. You would run to complete the distance you set out to achieve, such as running 3 miles. 

Exposure to runs greater than 1.5 miles 2-3x a week will significantly increase your cardiovascular system. Therefore making 1.5 miles easier to run. 

This will also reduce your risk of injury, as your ligaments, tendons, and muscles will be more used to the stress of running. A good distance to aim for is 3 miles but Slowly build up to doing this 2-3x a week. Start with once a week and progressively increase your endurance runs.

Optimize Your Equipment And Running Routes

Anyone in the fitness industry will tell you running is not friendly to your body. The impact on your joints is immense, so you must have the correct footwear.

Running shoes were designed to decrease the risk of injury and increase the efficiency of your runs, making each stride as smooth as possible.

Another way you can reduce the risk of injury is by finding an optimal route to run. The surface is important for the longevity of any runner. Running on concrete can be extremely hard on your joints, whereas a running track would be cushioned and more welcoming to your body.

HIIT Training And Speed Work

HIIT training and speed work will expose your heart to new levels of stress. Therefore when you get around to your 1.5-mile run, your heart will be more efficient and used to that level of intensity. 

HIIT stands for high-intensity interval training. A good example of how we can use HIIT as runners would be:

  • 100m sprints followed by a 30-second walk x 8.
  • 400m as fast as possible followed by 2-3 minute rest x 3
 

Another way we can use HIIT is bodyweight circuits to increase overall strength. These workouts should be short and sharp, as you should be training at an intensity that isn’t sustainable for long periods of time when doing HITT.

For example, a HIIT workout can be as short as 5 minutes and at a max of 30 minutes.

Run Your Pace

When the day comes to run 1.5 miles as fast as possible, it’s super easy to “bomb out” in the first 30 seconds due to the anticipation, nerves, and anxiety. 

Especially if you’re not running alone and multiple runners are around you. The important thing is to keep your composure and pace yourself.

You are running to beat your time, and no one else, not the runners around you or that influencer on social media. Run for you and be the best possible version of yourself on the day. 

Consistency/Progressive Overload

This is one of the most essential principles. You have to be consistent to see results. Fitness is a lifestyle not to be used periodically or in intervals. 

Although you have a goal in mind to run 1.5 miles as fast as possible in a set time period, you should also be thinking beyond that and your next goal.

A simple schedule like doing 30-45 minutes of moderate to high-intensity cardio at least 4-5 days a week should be easily achievable, especially if you want to smash your goals and achieve a healthy level of fitness and strength. 

Progressive overload comes with time, for example, once your body can recover from exercise 4-5 days, you can: 

  • Increase the duration of the workouts 
  • Increase the frequency of the workouts
 

This is also essential as to progress further you need to be pushing your body to new limits when your body feels ready.

Two-Week Training Program

This two-week training program is a guide to help you achieve your goal. Adapt the program to your fitness level simply by following these guidelines:

Beginner: Train 3x a week. – Rest on Thursday and Tuesday both weeks.

Intermediate: Train 4x a week. – Rest on Thursday both weeks.

Advanced: Train 5x a week – Follow the program as written below.

Week One

Distance + Goal

Monday

1.5 Mile run – Note your time. 

Tuesday

3 Mile run – Run for 3 minutes, walk for 1 minute. 

Wednesday

100m sprints x 8 – Rest 30-45 seconds in between. 

Thursday 

Bodyweight HITT workout. 

Friday

Rest

Saturday 

3 Mile run – Comfortable pace.  

Sunday

Rest



Week Two

Distance + Goal

Monday

1.5 Mile run – Beat your previous time

Tuesday

Bodyweight HITT workout. 

Wednesday

100m sprints x 8 – Rest 30-45 seconds in between. 

Thursday 

3 Mile run – Easy run no time limit

Friday

Rest

Saturday 

3 Mile run – Easy run no time limit

Sunday

1.5 Mile run – Aim to beat your previous time.

This training program is going to be tough. Your body won’t be used to this intensity of training, but it’s vital that on your rest days, you take care of your body to ensure you’re ready for the next workout, some forms of recovery you can use:

  • Sports massage: You can get this done by a qualified masseuse, or a more affordable option is investing in a foam roller.
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  • Stretching: Warming up and cooling down on exercise days- Stretching on your rest days too.
  • Adequate nutrition: Prioritizing protein, aim for 0.8-1 grams of protein per lb of body weight.
  • Hot baths with Epsom salts
  • Active recovery: Going on a casual walk or cycling normally. 

Is It Possible To Improve In Two Weeks?

Two weeks is an extremely short time to improve your running, it will be difficult, but it’s far from impossible. 

The most important thing to ensure your success is to follow the five principles religiously and make achieving this goal personal. Integrate the principles of training and recovery into your lifestyle for the next two weeks, and you will see success.

However, it’s still important to manage expectations. If you are an experienced runner, increasing your time and speed may be harder, especially if you are already running to a good standard. For example, a 6-minute mile runner won’t benefit tremendously from the principles and program. 

A beginner, on the other hand, who runs a 10-minute mile will benefit significantly more. It’s always a good idea as a beginner to bring people with you too. If you’ve got a friend that’s dependable or even has some experience in the running, bring them in on your journey. 

This will help you stay motivated and have someone to keep you accountable for your training.

The Final Mile

Anyone with a goal in mind and who seeks to arm themselves with the knowledge to achieve it is admirable. Whether you are a beginner or an advanced runner, these simple principles and my professional insight will help you achieve your long-term and short-term goals.

Never stop trying to become the best version of yourself. Discipline, consistency, and a little bit of confidence are all you need to achieve your fitness goals. Take it from me, a guy with years in the field.

Good luck!

Ethan Rai
Ethan Rai
Ethan Rai has a bachelor's degree in sport and exercise science & sports journalism and has also been a personal trainer for 6 years. He is a family man at heart and is passionate about staying in shape physically, mentally, and spiritually. At the same time, expressing his passion for creativity through writing.