I need a training plan to help me get the best mile possible.?

Question

I have been running for a few months now, and I've never really focused on speed; only distance. I usually run anywhere from 3-4 miles a run without stopping, and tonight I ran a mile and timed it. I ran it in 6:42, which isn't really spectacular, I know.

I plan on running track for my high school in a few months. I want/will do anything possible to help me get the best mile I can get. I am about 6 foot tall and weigh around 150. I am very skinny. I have complete access to a full gym and a track at anytime.

I need a training regiment to to help me reach my goals.

Please Help.

Answer 1

also to add run a mile backwards once in awhile (no i'm not joking) it builds the quads better. run in a pool. offers great resistance not to mention easier on the knees.

Answer 2

variety is the key!! Run bleachers, run uphill, run 10-200 meters, 10-300 meters, 10-400 meters, hit the abs, quads, chest, shoulders, and for god sake breath. The key to all running is breathing and relaxing. You can run as fast as you want to run especially when you are chasing someone. I always run my best when I'm chasing someone and at the end I close and turn on the boosters for a strong finish. You are already on you way to becoming an elite runner. Good Luck and never stop running. Life is a marathon and you are truly blessed.

Answer 3

monday do 1/4 mile repeats 20 of em with 90 sec rest at about 80% yer mile pace

tues rest, run 3-4 miles easy, weights

wed 1200 repeats, 3 to 4 of em. at 80% mile pace, followed by 6-10 200 meter repeats, fast as you can

thurs rest run 3-4 miles, weights

fri, easy rest loosen, stretch, easy run 3 miles

sat compete.
sun rest

Just some ideas, its about what we did in high school, and it seemed to work. four of us under 4:30 mile our senior year, four of us under 2:00 in 800. produced one olympian and four college runners.

Answer 4

I suggest you take up smoking.