How can I run a faster Mile?

Question

I have to run the mile for school (I'm in 8th grade), and I currently have a 5:43 and want to run even faster, currently for training, I run 3 miles at 7:15 a mile, and 8 200 yard sprints. Does anyone have any tips?

Answer 1

Every other day work on your speed by running 400 meter sprints. Do eight laps, walk a lap, sprint a lap. Then do four laps. 200 meter sprint, 200 meter walk.

On the odd days just do your regular distance running. You will find that your times will really start coming down.

Eat a lot of carbohydrates. Pasta is a good source.

Answer 2

Be patient first of all. Junior high times and high school/college success really don't corrolate too well. Your times will improve drastically after you finish growing. I assume you would rather be a successful runner in high school then junior high.

As for right now, i would suggust splitting up your workouts. Focus on running a distance run or a speed workout each day, don't try to jam them in together. It's a process, you build endurance and speed seperately, and then combine them when you race. Feel free to cross train by playing basketball or swimming or whatever other sports you enjoy. A pushup/situp routine is always helpful, and can be something to do while you watch tv. See if you can get a friend (or a group) to train with you, that helps a lot.

Please do NOT do the weighted backpack thing suggusted. I have NEVER heard of that training method for distance runners. When you run, each stride puts over 150% of your body weight on your foot. Your feet are still growing, and can be easily injured. Adding more weight to that is very dangerous. If you want to do resistance training, just go to a pool and run in the water. That adds more resistance then extra weight, but also is easier on your feet.

Running should be a fun/relaxing/enjoyable experiance. Sometimes the workouts suck, but you get kinda addicted to them. Good luck with it, i hope you stick with it.

Answer 3

Be sure you are breathing right and go heel to toe. If you are running 5.43 miles in 8th grade, that is pretty good. I recommend Yoga to enhance your stretching, breathing, and mental balance.
I am an avid runner, when I have posted the best times are the times when I was not really concerned about "how fast" while running. I zone out and focus on breathing, pace, and heel to toe. I try very hard to keep the same pace up and down hills.
You have got the right idea, keep training (I avoided weights for legs, always stuck with cycling and running and it has worked out great for me).
Also, find a stadium, get a backpacker's pack and fill it up with 50-60 pounds, and start climbing up a good chunk of stairs. Not only will you be ready for your next backcountry trip, it is great cross training for runners.
take care and good luck.

One Note - in the post below, he/she is correct. I did not take into account your age and that you are still growing. I started doing backpack stairs after I had finished growing and it made my running and hiking much stronger (I am also 125lbs, so that helps). Use the pool as suggested because he/she knows what they are talking about.

Answer 4

Walk around on the tips of your toes. It builds up your ability to pick up speed quickly. Otherwise, just keep running those miles. Good luck!

Answer 5

i think of that's stable on your age and physique style. you are able to decrease it with the help of lots in case you run in many situations. i'm a sophomore and my maximum suitable is 5:02 (from freshman twelve months). that's going to be nicely under 5:00 now, yet i haven't ran one million mile in an race yet this twelve months.

Answer 6

pace yourself jog 1 lap and sprint the rest

Answer 7

keep practicing you'll get better over time not that you need to