Training to run 5 miles in 35 minutes

I've been going on my treadmill for the last 19 days in an attempt to get fitter. I've done 17 hours on it. It's been mostly jogging and at the moment I can run 6.3 mph for an hour without stopping.

My goal now is to run 5 miles in 35 mins (which would be running 8.6 mph for 35 mins on the treadmill) and I'm asking what would be the best way for me to achieve it. I want to be able to do it in 150 days and would like to run everyday.

I was thinking of doing a 40 min run everyday and gradually building the pace e.g running between 6.5-6.7 mph for 40 mins for 10 days. Then running between 6.7 and 6.9mph for 40 mins for the next 10 days until I can run 8.6 mph for 35. This would be my preferred way of doing it but I don't know if it would work.

I don't know how to do it though so does anyone know what would be the best way for me to approach it?

I'm 15 years old, 5'8, 147 pounds

Thanks

I do plan on doing it on the treadmill. I can't really run outside as it is really icy where I live and the area is not a nice place. I feel unsafe when I go running outside where I live lol. Also there is no places like running tracks anywhere... The treadmill is in my house as well so it's convenient

I do know it's easier but I am putting the incline up a bit to try to make it more even so at least it
won't be flat.

My only worry with the way I plan on doing it is I might struggle to go through the levels. My plan is to spend 2 weeks between 6.5 and 6.7 mph then the next 2 weeks do 6.7 and 6.9 till I can run 8.3 mph for 40 mins and then hopefully 8.6 for 35 mins

Thanks

If I had your goal and I didnt get bored running the same way, I would alternate running days 1 day on 1 day off and run for 35 minutes not including cool down just and try to increase 0.1 mph every few times I ran. If you can do 6.3mph for an hour you can probably run 6.7-7.0 mph for 35 minutes so that might be a good starting point.

Since I do get bored of running the same way there are other ways to improve your pace I think and mixing up the running training is fun.


I have a good sprinting schedule I used to do for a week during preseason soccer training every year. It's sprint training/threshold training I think this will improve your pace. I'm pretty sore every day of those 7 days. I would do formation 1, rest 1 day then do forumation 2. I think also running hills, doing stairmaster once in a while as opposed to only running on a treadmill will help you out as well.

Formation 1
Day 1
12 minutes running, 2 min 30%, 2 min 50%
short break, stretch
12 minutes running, 2 min 50%, 2 min 70%
short break, stretch
12 60 meter sprints
short break, stretch
12 40 meter sprints
short break, stretch
6 short sprints

Day 2

12 minutes running, 2 min 30%, 2 min 50%
short break, stretch
12 minutes running, 2 min 50%, 2 min 70%
short break, stretch
12 60 meter sprints
short break, stretch
12 40 meter sprints
short break, stretch
6 short sprints

Day 3

12 minutes running, 2 min 30%, 2 min 50%
short break, stretch
12 minutes running, 2 min 50%, 2 min 70%
short break, stretch
12 60 meter sprints
short break, stretch
12 40 meter sprints
short break, stretch
6 short sprints

1 DAY REST


Formation 2

Day 1
12 minutes running, 3 min 30%, 3 min 70%
stretch, 4-5 min
6 times 100 meters 80%
6 times 80 meters 80%
12 short sprints 100%

Day 2
10-15 min warmup
8 min running, 2 min 30%, 2 mine 70%
stretch4-5 min
8 min running 2 min 30%, 2 min 70%
8 min running 2 min 30%, 2 min 70%
8 min running 2 min 30%, 2 min 70%
stretch
12 60 meters 80%
12 40 metres 100%
12 12 meter 100%

Day 3
12 minutes running, 6 min 30%, 6 min 70%
stretching
12 60 meters 100%
12 40 meters 100%
20 times shorts sprints

I definitely think it's possible especially if you're carrying a bit of extra weight around. That's a pretty good rate to increase by 0.1-0.2 every week. I think I would just run for 35 minutes instead of 40 minutes though if your main focus is improving speed I'd keep the time constant and just try to keep improving your pace for 35 minutes.

I wasn't sure if I knew what I was talking about when mentioning threshold but this better explains it. I'm not sure the sprinting would help since it was probably more geared toward soccer players but in this article it talks about adding a 20 minute lactate threshold run each week that is near or at threshold pace. The threshold can be measured with your heart rate or speed. Check it out:

http://www.runhilaryrun.ca/Images/LA_TH_VO2.pdf

http://python.ca/nas/running_routine.html

I'm pretty sure you can do it. See what your pace is for 35 minutes it might already be 7.0 mph.