Will this improve my mile time?

Question

I am a Cross Country and Track runner, and am interested in improving my mile time. I have very good endurance, but my issue with running the mile is my body gets very tired running at that speed (even though I can hold my breath, lol). I absolutely detest speed training, like running quarters, but our coach had us do fartlek for the first time the other day- I LOVE it. I hate speed, but love fartlek. I could do fartlek all day long. Can I substitute speed for fartlek? When I do fartlek, I usually do it for 3 minute intervals. Three minutes of jogging, three minutes of 125% 1 mile pace, three minutes jogging, etc. Is this a suitable substitute for speed?

My times:

100 meter- 11.5 secs
400 meter- 65 secs (First lap of the 800m, never actually ran the 400)
1600 meter- 5:14
4800 meter- 17:30

Answer 1

Frastleks also involve speed. Fartleks are ladder runs and they also have short 100/90m/80m down to 50m etc that is part of the session. Try to get doing those fartleks, yes you have to run quarters if you're gonna improve your speed for the mile. remember miles are almost considered a sprint nowadays the guys running it on the Grand Prix circuit are pretty damn quick, you have to have SPEED ENDURANCE which quarters are gonna do for you.

Answer 2

If your 11.5 for 100m is accurate, then you have plenty of speed for the mile. You need need to build up your strength.

Three minutes sustained hard pace repeated is a very good workout.

Here's another workout to try: Run 880. Start slow enough that you can accelerate every 110until you are running full speed at 660, then back off your pace the last 880. At the end of the 880, immediately go into fartlek. Make the hard runs anywhere from 50 - 220. When you've covered 2 miles, repeat (880 + fartlek)


Note: I doubt that you are running 125% of 1 mile pace for 3 minutes. Doing the math, if your mile time is 5:00, then you are running 12mph. 125% of that is 15 mph which is 4:00 mile pace.
If you can run for 3 minutes at 4:00 mile pace, then you can probably run a mile in 4:05 to 4:10.

Answer 3

The best milers out there can run at least sub-49 in the 400m. Now most of us aren't the best milers out there so we do what we can. Speed training (running quarters) adds another "weapon" to your arsenal. It helps give you the finishing kick you need to either keep up with or pass your opponents in the late stages of a race. Fartleks help you adapt to pace changes over the course of the race which is a different "weapon". The question is, when the race calls for a certain "weapon" will you have it?

You have a good 100m time in relation to your 400m time. Something is off. Either your 100m time was a poor hand time, or you are dogging your 400's.

It's not always fun to work on a weakness, but you've got to do it to be your best.

Answer 4

The Farleigh method that you say is very good, I personally recommend it.
Now for running the mile, why don't you focus first on the 1500m. Most milers run that as well.
You basically need that final kick to do well in middle distance running.
The great Hicham El-Gouerraj missed out on the gold in 2000 for the 1500m because the pace was too slow and he doesn't have a very good final burst of speed. He's more adept to running quick over 3 laps as opposed to sprinting the final 200m.
So you can follow his method by having very quick laps without actually having to sprint for the final 2-300m.

To achieve this, get a pace-setter to set a blistering pace, since you're not a pro runner yet, get a friend to assist you in this.

Answer 5

gotta do the quarters, I would do 20 of them with 90sec. rest. Try to average 64 for the twenty, back in high school that is. Ended up runnin 4:10 that year. If you have the endurance allready, you gotta be able to wake up those fast twitch muscles when you need em. Try to make your third lap the fastest, then adrenaline can carry you through on the fourth. Good luck.

Answer 6

Honestly if you run a 11.5, 100m on distance training become and sprinter. but if you want to improve your mile time, you HAVE to do speed days like running quarters (which you should be running at mile or just faster then mile pace). if you want to do track/xc or any sports i strongly suggest speed, fartlieks are fun but not good enought for the speed you will need to be a good miler

Answer 7

Experiment with various track distances. From the limited times that you've given here, I bet that you'll find much success in the
600 M (usually an indoor track distance) and 800 M.
You do have sufficient leg turnover if you can manage an 11.5 100M.

Answer 8

Your 100 meter time is acceptable but you need to increase or better your 400 times. As they say there is no substitute for speed.

Answer 9

Do some leg work in the gym. Combine weights with Pilates. You will be surprised. I did this for bike riding. I don't race but it helped my distance.