doing track for first time this spring and im really slow, one month left, any tips?

Question

I am really slow, and out of shape right now, it takes me like 10 min nd 15 sec to run a mile, i have one month left til track starts. its really cold outside so i cant run, what can i do to lower my time to at least 8 min in a month? i have a jumprope, stairs, and a stairstepper. every day i do 10 min of stair stepping, run up and down my stairs 20 times and do 50 sit-ups, i know its not much so what else should i do? i can do 42 sit-ups in a minute. so how can i lower my time 2 min in a month with the items i have? oh, i have DDR too.

Answer 1

I was in the same position that you are in. I ran a 10 min mile and needed it to be down to at least an eight min mile in only a month. The only thing that did it for me was to run, run, run. I ran 1 1/2 miles each day. I also did sit-ups (75 in two minutes), stairs at the stadium, leg press, lat pull-downs, and push-ups (50 in two minutes). I found that improving my upper body strength helped me to improve on my running time. By the end of the month, I was running the mile in 7:45. It should be noted that I was running in below freezing temps, too. Just bundle up and you'll be fine. By the way, I'm 32, so if I can do it, so can you!

Answer 2

Running is about speed and endurance. Learning to run fast is really about learning how hard you can push yourself. You are probably hitting a place where you feel like you can't go faster, that it hurts too much. I would suggest the below type of workout to build endurance and speed.

Day 1 Long and Easy- If you are racing a mile this should be about 4-6 miles of easy effort. You should be able to talk while you are running= easy effort.

Day 2 -short and hard- 1/4 @ 1:30 with minute rest - do 4 of this jog 1/4 mile, do for a total of 3 sets

Day 3 either long and easy or you can cross train on this day, you may want to try hill repeats stair climber etc

Day 4 take off

You can use the below article to get different ideas on what you can do to improve your speed workouts:

http://www.coolrunning.com/engine/2/2_1/105.shtml

The most important this is to just show up for the team, if you keep at it you will get better.

Answer 3

Some people are saying you should maybe not join track because you're out of shape...that's stupid. It doesn't matter how out of shape you are...in time you will get there. It is a good idea to get yourself in shape before the season actually starts, otherwise you're going to be having a REALLY hard time the first two weeks. I should know..I was always the one who never got in shape until after the season started. The only way to get your time down is to keep at it. You need to keep the running up, work out more and stick to it. If you want something you really have to work for it. When it comes to track and field...you're either natural or you're not. if you aren't a natural runner with natural speed...you're going to have to work a hell of a lot harder. Good Luck!

Answer 4

That's a hard one! I started track for the first time in the winter season, but even in practices you will get better Everyday we would run a couple of miles, and it really helped. It might be a good idea to jump rope for at least 10 minutes a day to help you get faster, maybe dress warmly and try to run for a little outside. Anything will help, but other than that keep doing what your doing!

Answer 5

If you wish to improve your time you will need to do cardiovascular training, and unfortunately doing sit ups etc really won't help. Can you swim? Its indoors, and while it uses different muscle groups it is a great work CV work out. Failing that I suggest you do the following (pyramids)........ go to a gymnasium and run the basketball court, from one line to the next and back, so, from the baseline to the top of the d and back and then to the half way and back, the other d and back, the whole length of the court and and back, the edge of the far d and back, the halfway line and back and finally the near d and back (this is 7 shuttle runs). Then walk round the whole court to recover, taking deep breaths (if you get stitch then try what is called reverse breathing..... When you normally breathe in you breathe up into your chest, reverse breathing is where as you breathe in you force out your stomach muscles, thereby breathing lower and relieving Stitch) and then start again. Repeat this 3 times (1 set) the first time. Your aim is next time to do two sets (5 mins rest between sets) and then three. Once you are doing 3 sets you need to time how long it tales for each set (probably week 2 ( 3 sessions per week)) Your next goal (the fourth time you train) is to knoc 5-10secs off each set, and if possible to jog when you go round the court. You might not be able to improve your time and jog, but try to do one. After each set take you heart rate. Ideally you want to be working at 3x your resting rate but at a max of 180-200. As you get fitter your heartrate will decrease thereby making it easier for you to maintain 3x. A similar exercise routine is to run from one lamppost to another, ie run one walk/jog one, or run 2 walk 1.

I would imagine that after week 2 your would be able to do each set 10-20secs faster than when you started. And then its up to you how hard you push yourself and how much you improve by.
Hope this helps a little. One word of advise, your body, right this minute could run a lot faster than 10mins, the problem is your head....... You have to persuade/force/train it to keep pushing your body....... in effect all the training works two ways, one to tone the body and the second to get you used to the pain of pushing yourself....... it is not easy but its worth the effort I promise.

Good luck

Answer 6

Here in Canada it's really cold right now but we have to train anyways. Think about how my hurdlers and sprinters are coping. We can't exactly go outside for those events can we.
Our distance guys get outside cold or not, if it was raining would you not run because of rain, you'll have to race in very extreme conditions train in those conditions to be able to overcome them.
We are conditioning training by doing it in the school gym, using the hallways, are there any indoor tracks in your area,sports arenas with a basketball court? a pool works great for endurance and there is no pressure on your joints.

Answer 7

I'm on track too and gettin really out of shape. What i'd say you should do is go to a gym, the YMCA is really good to if you spend and hour or two there

Answer 8

It's never too cold to run. I've gone several times over the winter with snow on the ground.

Answer 9

To cold? Dude, come on. If you wanna improve 2 min you have to run.

So get your *** out there and do what you gotta do. It all pays off when you win.

Answer 10

Dude, i think you should try the sprints. 10 minutes and 15 seconds is a slow 2-mile time for high school kids.