I need to get down from a 5:40 to a 5:15ish.
2006-12-05 13:19:44 · 8 answers · asked by lalalicious 3 in Sports ➔ Running
You'll need to do both speed work and LSD (long steady distance). The speed work will improve your speed and LSD will improve your economy. Focus on speedwork once or twice a week depending on your recovery time after your last run. When ever you do speedwork, you want to feel fresh. If you're tired from the previous days run, take the day off and do your speedwork the next day.
In February I started running three days a week, one day of speedwork, one day of tempo runs, and one long run. I cut my 1 mile time down by 50 seconds in 9 months. I only did the 1 mile TT once a month and slowly saw my time drop by 6-10 seconds each month.
2006-12-06 02:49:47 · answer #1 · answered by Rob 2 · 0⤊ 0⤋
figure up what your 400m splits need to be to accomplish your time and shoot for those times. For example, you would need to run 75 seconds/lap to have a 5 minute mile. To break it down even more you would need to run 37.5 seconds every 200m to get a 5 minute mile.
Dedicate a day of the week to work on your pace. For example, run some 200's and shoot for the time of 37.5 seconds, no more no less. Then run some 400's shoot for 75 seconds. Take a break between each run. This will help you gain a feel of the speed you need to run during your race.
Remember nutrition is always important and staying well hydrated. And as some previous posts mentioned you will definately have to push yourself beyond your limits. When you feel like you can't go any faster--go faster. Good luck on reaching your goal!!! It is possible to do it!! It just takes some work.
2006-12-05 14:36:40 · answer #2 · answered by Steve-O 1 · 1⤊ 0⤋
I had this same question...I was sitting at 5:15s and trying to break 5:00. Along with regular practice, when race time came took note of the 200 splits that I needed for a 5:00 race. The adrenaline of the race naturally gets you a little faster, but as I checked to ensure I matched my split to get me there...and ended up with a 4:52. I don't think there's too much of a science to it other than practicing the speed splits with shortened rest.
2006-12-06 02:50:44 · answer #3 · answered by goldeneye2131 2 · 0⤊ 0⤋
Run 440s. Take short breaks in between. If you lift weights, do lots of reps, not heavy lifting.
btw, 5:40 is very respectable!
2006-12-05 13:31:11 · answer #4 · answered by jebudas 2 · 2⤊ 0⤋
Try Hill Repeats
2006-12-08 10:44:41 · answer #5 · answered by spazdogrunner 2 · 0⤊ 0⤋
well as the navy seals did for my cousin you got to break yourself down to build yourself up its as simple as that...push it past your expectations but it really depends on how much you want it and how far you want to go...run as fast as you can till' you can't feel your legs...if you believe, anything is possible good luck and nice timing already : )
2006-12-05 17:11:30 · answer #6 · answered by Anonymous · 0⤊ 0⤋
i sent my daughter to a cross country camp that helped her relize things she was doing wrong. she now just completed state at 15th of 155 shaving 22 seconds from her best mile time.
2006-12-05 13:29:16 · answer #7 · answered by flyingguy41 1 · 1⤊ 0⤋
the only way to get from where you are to improving yourself is pushing your body to the point of total exhaustion. the body needs to be pushed beyond what the body can handle. the only way to improve is to run, run and push your body till you cant push it any further
2006-12-05 13:28:22 · answer #8 · answered by Anonymous · 0⤊ 2⤋
Well, just train. Try ankle weights too.
2006-12-05 13:21:23 · answer #9 · answered by J 3 · 1⤊ 2⤋