How do i increase my speed when running a mile?

Question

I have to have a 7 minute and 45 second mile and right now my mile is 8 minutes and 15 seconds...how do i get those 30 seconds off?

Answer 1

start of by say doing 2 full speed sprints a wk 3 times a wk...an increase it every week....it shuld increase your speed....im up to 8 a wk an gonna go 2 24 a wk

Answer 2

try a workout we call "wind sprints". Try to pace out or find a 1/4 mile track. Run a 1/4-1/5 mile to warm up. Then, at roughly 70% of your sprint, run a 1/4 mile then jog 1/4. That should bring you up to the equivilant of a mile. Now, again, sprint 1/4, jog 1/4, sprint 1/4, jog 1/4. Now you should be at two miles. Walk around the track for about 1/4-1/5 mile to cool down and relax your legs.
IF this is too much to far,
Sprint 100meters, jog 100meters, sprint 100meters, jog 100meters. Do this for 3 laps. You'll be tired as hell the first couple days but you will get used to it and your legs will get used to moving at a faster pace and your lungs will get used to taking in deeper breaths.

Answer 3

Break out each quarter mile and then practice pacing that 3 times a week 16 times. Run a quarter mile, rest completely, and repeat. I was once told my my coach who took me to nationals in the mile that in order to run a complete mile, you have to be able to sprint 4. the other two days a week you want to work on your 200 meter sprints.

Answer 4

I graduated in actual education and workout technological know-how from the college of North Dakota. i could recommend doing era dash training. the way it works is you nevertheless run an entire 2 miles yet particularly of working at a persevering with velocity for 2 miles you dash for a lap or 0.5 lap then run for a lap or 0.5 lap. you won't be waiting to end the finished 2 miles top away yet you will as quickly as you artwork your way as much because it. that is quite difficult and would take a little time in spite of the undeniable fact that it works.

Answer 5

Run faster. Seriously though, try running next to someone who's faster. I used to have to run a mile every week in PE, and normally my mile was like 8.5 to 9 minutes (mainly cause I just didn't care that much), but if you got under 8 minutes then you didn't have to run the next week, and one week I ran next to this guy in my class who could get under 8 minutes easily (I think he even got under 7 when he set his mind to it), and I ran it in like 7 minutes and 50-something seconds.

Answer 6

I had a drill seargent that swore by 60/120's... YOU jog for 120 seconds, then sprint for 60... I had a bad knee so I shammed on those days. ALso try running 2 miles, then your body gets use to having to go twice as far... Then when you run 1 mile, you wont feel it as bad


And learn to run on your toes.... That is how I dropped time, it burns the hell outa your calves, but then you run, heel to toe, for a lil bit

Answer 7

do a lot of long distance running at a moderate pace to build up endurance, along with speed workouts such as 400's and 800's with 30 second intervals.

Answer 8

run a mile every other day for several weeks, and once every two days, do a difficult run (like a fast short run or long slow run), and after several weeks of stark discipline, you'll be able to do that or prob. even faster!

Answer 9

Run longer distances for practice and make it more often, but you cant walk, you have to run. It works your lungs and your cardio.

Answer 10

run downhill with the wind behind ya