I need to be able to run 4 mile and run each mile under 8 minutes. I have never run before. How do I achieve this goal.
2006-07-03 12:01:16 · 10 answers · asked by Jaz 1 in Health ➔ Other - Health
Start pacign yourself. I suggest running on a treadmill to get an idea of an 8 minute mile. 24 minutes is a good goal for 3 miles. Once you can do that then shoot for 4 miles in 32.
2006-07-03 12:05:13 · answer #1 · answered by Anonymous · 0⤊ 0⤋
You'll need to build up slowly but keep a regular training schedule.
Here's an example:
Week 1:
Day 1: Start with a 5 minute jog around the block.
Day 2: Rest (Because if you're starting from nothing you will probably need it even with only 5 minutes).
Day 3: Jog 10 minutes (build up run).
Day 4: Jog 5 minutes (recovery run).
Day 5: Jog 15 minutes.
Day 6: Jog 5 minutes.
Day 7: Rest (so you will feel fresh for the next run)
Week 2:
Day 1: Jog 20 minutes.
Day 2: Jog 5 minutes.
Day 3: Jog 25 minutes.
Day 4: Jog 5 minutes.
Day 5: Jog 30 minutes.
Day 6: Rest
Day 7: Jog 5 minutes.
Week 3:
Day 1: Jog 35 minutes.
Day 2: Jog 5 minutes.
-Now you should have built up your conditioning enough to run for 35 minutes so from here you need to build up the intensity so you can run it faster.
Day 3: Run 4 miles (time it and make note of progress).
Day 4: Jog 10 minutes (slower pace to recover and maintain conditioning)
Day 5: Run 4 miles (time it and make note of progress).
Day 6: Jog 10 minutes
Day 7: Rest
Week 4:
Day 1: Jog 10 minutes
Day 2: Jog 35 minutes
Day 3: Jog 10 minutes
Day 4: Run 4 miles (time and make note of progress)
Day 5: Jog 10 minutes
Day 6: Run 4 miles (time and make note of progress)
Day 7: Rest... Keep repeating the process outlined in week 4 until you can run 4 miles under 32 minutes. A few more weeks and your body should adapt and improve and you will reach your goal. The most important part is to keep at it and you will get there. Good luck.
2006-07-03 12:48:35 · answer #2 · answered by anonfuture 6 · 0⤊ 0⤋
If by "START" you mean you haven't been doing it at all before, then: (1) Get a complete medical check up first; (2) Get a trainer or coach if you can afford one; (3) Get proper running shoes and clothes (your trainer/coach can help you with that); (4) Running requires being (or getting)in good OVERALL shape and condition, so get with a gym unless you are in good physical condition already (your trainer/coach can help you with that); (5) Start running GRADUALLY, both as to distance and pace. It is at this step that most new runner wannabees blow it!! Don't try to get to your goal faster than your body can handle it. If you are young and in good shape, it won't be a big problem. If you are older (say 30+), then you need to be very patient with yourself. Even if you are 40 or 50 or 60 or whatever, you can get there, if you just go for it by being patient, but consistent, in your running. Just be REALISTIC! Good luck, and happy running.
2006-07-03 12:23:03 · answer #3 · answered by Anonymous · 0⤊ 0⤋
You have to start to do a little bit only, than you can progress. Exemple: 5 minutes the first time you run, than 10, ...
I did 20 minutes at school this year and that's the technique we used
2006-07-03 12:05:36 · answer #4 · answered by Lu 2 · 0⤊ 0⤋
Go to the gym more an if theres a good friend of urs that can help u wth trainning that does any sports then he could help u alot or she. An eat alot of protien it will help u during running lik eggs help lot of ur body. Wake up early an train wth a buddy. It will work i should know my uncle is a trainner a personal one.
2006-07-03 12:17:43 · answer #5 · answered by London qirl . 5 · 0⤊ 0⤋
Join THE RUNNING ROOM!!!! They have clinics and the instructors teach you about running, hydration, heatstroke and everything you'll need to know! My sister joined them 2 years ago and just finished running her 2nd full marathon. She lost over 60 lbs and pretty much didn't run from the living room to the bathroom before The Running Room and if she can do it ANYONE CAN!!
GOOD LUCK!
2006-07-03 12:06:24 · answer #6 · answered by Jennifer B 5 · 0⤊ 0⤋
Buy the proper running shoe.
Start out slow and alternate running/jogging -- increase your distance over several weeks.
Keep hydrated and enjoy. You can also check out books on running.
2006-07-03 12:05:41 · answer #7 · answered by Starr 5 · 0⤊ 0⤋
Practice. Alot of it. Go to a gym find a treadmill and become best buddies with that thing.
2006-07-03 12:06:19 · answer #8 · answered by ? 1 · 0⤊ 0⤋
start training!!! and go at a steady pace!!!
2006-07-03 12:04:56 · answer #9 · answered by smartcat3000 2 · 0⤊ 0⤋
practice a lot that is all there is to do
2006-07-03 12:05:51 · answer #10 · answered by :):):) 3 · 0⤊ 0⤋