I need running advice. I want to run a 1.5mi in 9:00. Right now I am at 11:15ish. How do I get to my goal?

Want to run a 9:00mi. Eventually, I would like to be able to run 10mi a day, 5 days a week for an extended period of time (4-6months). However, I am injury prone due to previous surgery on my feet. Any advice?I need running advice. I want to run a 1.5mi in 9:00. Right now I am at 11:15ish. How do I get to my goal?
Lengthen your long run by a mile or 2 every other week and use 1 day to do 400m or 800m intervals. This should give you the speed and stamina you need to accomplish your goal.I need running advice. I want to run a 1.5mi in 9:00. Right now I am at 11:15ish. How do I get to my goal?
As far as improving time, sprints, you have to be willing to overload you cardio, and there is a bit of pain that comes with it. You cant fake 100%, not only can you feel it but it shows all over your face.


Injury prone? minor detail that might be your biggest hurdle. I've had 3 knee surgeries and still running, take care of your feet with good shoes and treatment ie. rest, ice.
start off slow, do low miles at an easy pace then once a week throw a speed work out in and do some sprints. Then when this gets easy start picking up the miles or the pace or both. Make shure u strech and ice any thing that hurts and to prevent injury strech before ur run then strech and ice after workouts. Good luck!!!
take it one step at a time


in your training you need to include speed work and hill repeat to increase your speed