Once crosscountry ends for me around the first week of November i want to get really good at the 1 mile for track i will have about 1 month to train my time last year 5:36 i want to be able to run 4:30-4:40 i need some really good trainning for 1 month speed work what ever for the mile can someone help?
2006-10-07 05:05:08 · 7 answers · asked by Anonymous in Sports ➔ Other - Sports
I'm not actually offering any training tips, just a compliment. You have some pretty good times there and I'm sure you can do it. Good luck!
2006-10-07 05:08:05 · answer #1 · answered by leavemealonestalker 6 · 0⤊ 1⤋
Dropping a minute in your mile is a pretty big jump... I would recommend breaking your goal in 2. First get under 5, then work on running in the 4:30s.
Interval training and fartliks are good for milers. But don't just do speed workout. You need to maintain your endurance base too. Only do 2 (maybe 3) speed workouts a week. Try and vary them up, such as intervals on tuesday and a hill workout or fartliks on thursday. In the days between do moderate runs of about 5 miles. Then try a longer run over the weekend. Intervals between 200m and 800m will be helpful.
Try and find some other runners to do the offseason training with you, it will help a lot.
Good luck.
2006-10-09 12:03:08 · answer #2 · answered by blah 4 · 0⤊ 0⤋
I have a couple workouts for you to try
1. repeat 400's: figure out you goal pace for each quarter-mile (4:30 mile is about 67 sec). Get on a quarter-mile track and try to run one lap at that pace, then rest for 60 sec, then try to get another one. Go up to a maximum of 6. This will help your body know the right pace to hit your time.
2. Tempo run: Run 2 200's (half-laps) a little faster than your goal mile pace. Allow about 30 seconds of rest between each. Then, run at a strenuous pace for 5 minutes. End your hard run at the track and immediately start in on a second set of 200's, again, a little faster than your goal mile pace. This will help you fell strong throughout your race and finish with a good kick.
3. Short Bursts: This is tougher than it sounds and you might be sore the next day. Find a long straight stretch. Set your watch to countdown for 30 sec. Start your watch and run the 30 sec. AS HARD AS YOU CAN. Afterwards, give yourself a 4-minute rest before doing another 30 sec. Shoot for a total of four. This will help your speed.
Make sure to warm up and cool down before each workout.
The only ways to get faster are:
Improve your diet
Improve your flexibility
and Train harder.
2006-10-07 18:51:00 · answer #3 · answered by tomstrong83 2 · 1⤊ 0⤋
Run 100 miles. Than you;ll be faster
On a serious note try just running 10 miles a day it will make you fast as lightning. I run my mile in about 8 minutes yeah i'm good lol :) I'm lazy
2006-10-07 12:13:27 · answer #4 · answered by Dirk 2 · 0⤊ 0⤋
thats a big jump buddy! i ran a 5:07 in 8th grade, and in ninth i was at a 4:40, now im in tenth, and it is looking like ill be at the 4:30ish mark. but id suggest following the post above me. he sounds like he knows what he is doing, and it exactly what i was going to post.
2006-10-08 00:05:40 · answer #5 · answered by ibunkeryou17 2 · 0⤊ 0⤋
Try starting the PPM program and using the slow interval workouts within that to increase your speed.
2006-10-07 12:14:52 · answer #6 · answered by Doot 3 · 0⤊ 0⤋
walk a km, then a mile.
2006-10-07 12:08:39 · answer #7 · answered by whothatBE 4 · 0⤊ 0⤋