If you improve your 400m time down to 75 seconds, now you have 15 seconds per lap to spare. A good example is if you want to run at a 6-minute-mile pace and if your 400m flat out best time is 80 seconds, you only have 10 seconds to spare and it's very difficult to run 400m only 10 seconds slower than your flat out 400 and do it 4 times in a row. ![]() ability to exercise anaerobically) as well as the ability to run faster pace comfortably. Now, this takes some time though often about 2 to 3 months at least.Īlong with it, to run such a short distance as 1.5 miles, you'll need to ability to tolerate oxygen debt (i.e. All these evidences suggest that you will need high volume of aerobic exercise in other words, run a lot at easy pace. Utilization of oxygen is dependent on various changes in the working muscles such as increase in capillary beds and increase in the number and size of mitochondoria. This is why your fitness level is sometimes refered with lowering of your resting heart rate in other words, now your heart had become so strong that it can pump more blood through one cycle of contraction that it doesn't as many beats to take care of the body's needs hence lowering of your resting HR. Transport of oxygen is pretty much dependent on your cardio-respiratory system. Your oxygen consumption ability is, as I said, your ability to take in, transport and utilize oxygen. So if you understand this, the best way for you to run 1.5 miles, though it is not totally aerobic as Dave had stated, is to bring your oxygen consumption level up higher. This is why elite marathon runners can run 5-minute-mile pace or faster and still chat to other runners around them they have developed such high aerobic capacity that, running at 5-minute-mile pace, they are totally aerobic. ![]() This pretty much sums up if you condition yourself AEROBICALLY, you can run at faster pace and still stay within your aerobic capacity, in other words, without creating oxygen debt, and keep on going for quite some time. What Dave said here and how he said it is like, not like me going on and on and on, mumbling away, he said it so simply and nicely. Quote from dgb2n on at 9:46 AM: 1.5 miles is not a test of endurance but if you build some, you'll be able to run it at almost top speed the whole way.
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