2006-07-06 03:21:19 · 8 answers · asked by Anonymous in Health ➔ Diet & Fitness
Don't listen to the "be happy with 6 minutes" answer. If you are running 6min miles now, and want to run 5 minute miles...go for it.
Assuming you are a guy under 50 running 6min pace, odds are you can do this. I do speed work with a guy who used to run 4.08s in highschool...he is now 47 or 48 and can run 5.30 REPEATS and talk the whole time to me (drives me crazy that he can do that). And he runs out a few lanes...so he is probably running like a 5.20 pace.
Anyway...you wanna know how to run faster? The answer is RUN FASTER. Do one serious speedwork workout a week. A 2 mile or so warm up, some quick 'pickups' for 100yds or so, and then maybe 8x800 with 20secs between. DESCEND your 800s (drop in time with each 800). You need to get your legs used to a very high cadence...quite different than distance running. Cool down should be 1 to 1 1/2miles really easy. You may also want to try mile repeats. Same WU, then descending miles with 1/4 easy between. If you fastest mile right now is 6, maybe try a 6.45, 6.30, then 6.15 for the 3 repeats. If you find you cannot descend, then start your first one slower. DESCEND YOUR MILES THOUGH.
Along with your one serious speed workout each week, do an 8 mile run that includes tempo work. So, 2 or 3 miles at an 8.15ish pace...then 3 or so at sub 7pace...and then another 2 or 3 at 8 to 8.30 pace. So, so far that is 2 runs a week. The third run should be a long run....10 or 12 miles nice and easy....8.30 to even 9 minute pace. Your fourth run should be active recovery...most likely the day AFTER your speed workout. Go out and do 4 miles or so at 9 pace or slower. My coach used to say the recovery run should be "embarassingly slow and best run alone". Total miles for the week? About 25-30. If you wanna cut it back, knock a mile off your long run and a mile off your tempo run. Schedule looks like this:
Tues: Speed
Wed: Recovery
Fri: Tempo
Sun: Long
On the days in between, you could do weights or bike (Speed needs muscle)...but medium weights...12 reps type stuff. You don't want to trash your legs for the next day.
Endurance isn't that important for sprints (I count the mile as a sprint)...but it is still somewhat important...hence the long run day.
Good luck...
And again, don't listen to the naysayers. Maybe you can't get to sub 5 miles....but w speed work....you'll definitely improve from your 6min times you have now!
2006-07-06 03:56:50 · answer #1 · answered by Anonymous · 3⤊ 0⤋
A 6:31 Mile Is A Fit Persons Mile. To Get It Under 6 Just Run Longer Distances Or Practice With A Buddy About Your Speed.
2016-03-27 06:12:25 · answer #2 · answered by ? 4 · 0⤊ 0⤋
The six minute mile is actually something that you should be content with. Unless you compete. Try running sprints 2 times a day and incorporate them into your mile. It may not be possible to knock off a whole minute.......you may be able to shave some secs. I dont know how long you have trained or how hard.
2006-07-06 03:27:51 · answer #3 · answered by ttazevert 2 · 0⤊ 0⤋
Really mix things up...run sprints, long distances, etc. Keeping running and eating right. Good Luck!
2006-07-06 03:25:38 · answer #4 · answered by pat400 1 · 0⤊ 0⤋
Work on your sprints. it will help your speed and endurance. Run one lap as fast as you can then walk a lap etc etc.
2006-07-06 03:25:47 · answer #5 · answered by coconut 3 · 0⤊ 0⤋
work on your endurance, the effectiveness of your stride and do sprints
2006-07-06 03:25:34 · answer #6 · answered by island3girl 6 · 0⤊ 0⤋
open up your step at the same pace
2006-07-06 03:33:45 · answer #7 · answered by zodiaccyber 6 · 0⤊ 0⤋
i don't know, but i do know i will run w/ you!!!
2006-07-06 03:25:29 · answer #8 · answered by Amber 2 · 0⤊ 0⤋