How can i improve my 1/2 mile time?

Question

i meant 1 and 2 mile times

Answer 1

To improve my mile and a half time, I started adding in a strong sprint for part of the run. This then helps you to also pick up your overall pace as well- if you run a flat 8 miles an hour the whole way through, it seems like you are going pretty fast, but if you do a sprint at 10.5 miles an hour for 3-5 minutes, and then slow to 9 miles an hour, the 9 doesnt feel so bad any more. I got my mile and a half down to under 8 minutes using that method- not great, but nothing to be embarrased of, either.

Answer 2

This is what my training week looked like when I reached peak shape.

Monday: Rest day

Tuesday: 4-6 miles easy. I tried not to go over 75% of max heart rate and, yes, I normally wore a heart monitor.

Wednesday: This was the key day. I ran one of four workouts on a rotating basis. Either 4 x 400 meters at 60 ~ 65 or 2 x 800 at 2:25 or 1 x 1200 (eventually getting this down under 3:50) or 1x 1600 in the 4:40s.

Thursday: Same as Tuesday. If I was tired,
I moved this workout to Friday.

Friday: Generally off

Saturday: 3-6 miles easy.

Sunday: 8-10 miles at race pace for as long as I could sustain it. This was my one weekly sacrifice to the endurance gods.

I found that by following this schedule I arrived at a point in late spring where I could consistently run right around 3:10 for 1200 meters while in control (as in I could have done another lap).

I worked my 400s down under 60 seconds but took long rests between each one. The idea was that the fast 400s would prepare me to run a fast last lap.

My contention is that this will work for faster times. A good friend of mine used a similar schedule with even less weekly miles to run 4:10 for the mile.

What amazed me the most was that before I began this program I couldn't run under 17:00 for 5K. After this, I went out on the roads and ran over a minute & 15 seconds faster.

Answer 3

Consider doing some swimming, since it is such a great resistance workout coupled with good cardio and repetitive motion. This is a pretty good workout for any distance really; it'll probably benefit your two mile time before it benefits your one mile time.

Answer 4

i used to run, but i started swimming, i never even tried to run as much as i could , but in 8th grade i did the 440 (1/4mile) in like 1:08, and that was liek running, not trying, but if im sprinting or running away form somthign or someone, (hahaha) just dont think about people your competing with or why your running or anythign dont think, even if your in so much pain even if like your almost dying, keep going and go as hard as you can, youd think its easier said and done, but once you do it its easy, even if you think if you go any harder or faster your legs will fly of and you will puke, go harder and faster, and youll win, or gett a better time, tahst how i do it when i swim, and i pray, just becuase i can, and stuff

Answer 5

run faster.