2006-12-26 07:54:17 · 8 answers · asked by esco 2 in Health ➔ Diet & Fitness
If your willing to put in time and work, this will be easy. You are going to have to run two times a day four days a week. And once on another day. Monday through thursday Will be training days. You choose wich of the other days will be your race day.
On training days your first workout will be a longer run. This is to build your endurance, and improve your running strength. Running these will help make running more comfortable and easy for you. I suggest starting your first 2 weeks at 2 miles, then moving to three. Once three becomes easy ajust up again.
The Second workout is to increse your speed and improve the way your body uses oxygen. Pushing yourself here is what will take minutes off your time.You will only need to run to run 1 mile during these, but it should be a harder workout. You start at a nice easy jog for about 100 meters. Then the next 100 meters is a run. You should be runing at a solid pace, extending your legs and reching as far as you can. This will get your pulse up and your breathing heavy. Next you jog 150 meters again, nice and slow, but don't walk. Then it is a 50 meter sprint. Push yourself to run as fast as you can for as long as you can, This is one lap around the track and you start over. When you are done your pulse will be racing and your breathing should be hard. the jogs should be slow enough to get these just under control. If you can't make a mile the first couple weeks go for three quarters, then move up. Remeber to push yourself during these runs.
On the race day, you are racing yourself. you should be running at a pace faster than your long runs.You will take a stopwatch on a mile run with you. Look at your time every lap and see when you slow down. If you don't slow down then you are not pushing youself enough. Write down each of your lap times, and overall time when you are done. On your next race day you should try to break each of these times. You should start this program with a race day, so you have somewhere to build from. Don't worry about times during your workout runs. just make sure youare pushing yourself.
Remember that what you are trying to do is hard. It will require your best effort. It takes about 21 days for the body to completely adapt to new stress, and for a habit to develope. If you stick it out for that long, the rest becomes easier. Do every workout for the first three weeks, and you will take 2 miutes off of that mile time. You then have three months to improve the final 2 minutes.
Good Luck, And just stick to it.
2006-12-26 09:24:22 · answer #1 · answered by Ron B 3 · 1⤊ 0⤋
well, if it takes you ten months to run a six minute mile, and you're only aspiring to be able to run that mile in four months, you've got some pretty low standards. SORRY!!! COULDN'T HELP IT!! i'm just a smart-*** by nature. my sister toned up and got her core strength for the marathon by running three times a day (right before work, then again at lunch time, then when she got home from work), and eating a healthy, balanced diet. the secret is commitment. if you really want it, you'll get it. you know what you have to do. good luck!!
2006-12-26 15:59:06 · answer #2 · answered by vrandolph62 4 · 0⤊ 0⤋
Runners World Magazine published a "Compete book of running" which is excellent. ISBN 1-57954-929-2
Im not sure how long you want to run 6-minute miles for, but it gives a variety of training programs ranging from the complete beginner (pp 19) to a variety of intensity of programs for marathon training (pp 262-267) including a variety of cross-training (chapter 28-32) and tips to improve your speed (chapter 23).
Its a great text on running, and its really encouraged me. I found it insightful and enlightening.
2006-12-26 16:14:49 · answer #3 · answered by Curly 6 · 1⤊ 0⤋
before ANYTHING happens, you will need EXCELLENT cardio, so then you will have the endurance, and so all you need left is speed
jump rope ALOT (or run, ALOT) it might be better if you run though.... so you can work on running techniques (how you position your body effects your speed, wind resistance and such)....
DONT EAT ANYMORE JUNK FOOD! :O
try this... next time before you run, jope rope for 2-4 minutes, then start to jog, slowly turn it into a sprint (giving your body time to adjust) then slowly turn it into full-blown run
2006-12-26 16:23:44 · answer #4 · answered by Mr_wall2005 5 · 1⤊ 0⤋
Practice a lot, keep an even pace, start out slow.
2006-12-26 15:57:40 · answer #5 · answered by Anna 3 · 0⤊ 0⤋
Start off slow and work your way up, but dude there's not alot of time so you'd better hurry!
2006-12-26 15:57:17 · answer #6 · answered by abbey 1 · 0⤊ 0⤋
good luck..you say your out of shape,your really going to be pushing your body in such a short time,you might even hurt yourself ,but then again any things possible.eat good, train hard,you can do it its a mind game....
2006-12-26 17:30:59 · answer #7 · answered by ? 3 · 0⤊ 1⤋
you had better work hard because you have a long way to go
2006-12-26 15:57:38 · answer #8 · answered by Anonymous · 0⤊ 0⤋