Improving on my Mile time?

Question

Hey I am 14 and I was hoping on improving on my running. At school we have the mile run next week and I was wondering how can I improve my stamina and get faster? Any tips?
Thanks...

Oh yeah my mile time last time I took it was somewhere around 8 min. 30 sec.

Answer 1

Improving significantly on your mile time within a week isn't likely. Sorry. It takes quite a bit of time to develop significant improvement. If you train for a week, you might knock off a few seconds and perhaps the stress of the test will help you take a few more seconds off, but don't expect any miracles.

In the long term, however, you'll probably want to start running more. Try getting into the habit of running 1 - 3 miles every other day to build your endurance base.

Also, do not do any running 24 hours before your test, that way your legs will be fresh.

Once a week (or no more than twice), do the speed intervals that the other answerer suggested. Do NOT do them everyday. You'll be courting injury. To see what your suggested 400 meter repeat / interval time is check out http://www.mcmillanrunning.com and use his calculator.

Whatever you do, break into running fairly gently. You are still young, but try not to do too much, too soon. I see too many people attempt this and wind up injured / hurt.

If you get into running, it might be worth while to get a subscription to Runner's World (http://www.runnersworld.com). They have a ton of tips and motivational articles.

Good luck.

Answer 2

1) Besides physical exercise, deep breathing exercises. Use a straw about 2 inches long. Breath only through the straw, 4 seconds breath out, 10 secs breath in, use diaphragm and not stomach muscles to completely fill the lungs. Do twice a day, for 10 minutes each time. Builds up the diaphragm muscle and conditions the lungs for deep breaths.
2) Don't smoke.

Answer 3

Run 400 meter sprints as hard a can in 5 minute intervals about 12 times a day try to get them as close to 75 secs on each one as you can