I'm 20 years old and i've got the speed for it. I just don't know how to train for the mile so i do 10ks.. I run a 4:25 mile
2007-02-03 09:02:14 · 7 answers · asked by hahree 4 in Sports ➔ Running
pyramid running, Full warm up jogging and stretching then 900, 1100, 1300 1500, 1700, 1500 and back down again, 100m recovery jog between each run. Times for each distance is you normal time 4.25 per 1600 plus 10-15% so 18-19sec per 100m. It gets easier the more time you do it.
good luck
2007-02-03 19:34:13 · answer #1 · answered by warwor 1 · 0⤊ 0⤋
A couple of times a week, go to the track and run repeats. Warm up by running slowly for a mile, then run a 400 in 60, jog a lap then repeat. Do this 6 - 8 times over a period of a month or so. Then warm up and run an 800 in 120, and jog a lap and repeat. You get the picture. Good luck
2007-02-03 22:53:07 · answer #2 · answered by huduuluv 5 · 0⤊ 0⤋
If you are 20 years old you could be possibly in college. If that is so, I would go to your coach and ask him to help you toward your goal. If your are not already out for college track, I would definitely do that, because there are not a lot of opportunities to run mile races otherwise.
Another thing you might consider doing is to attend a camp for milers. There is a link for one below. It is run by Jim Ryun, former world record holder in the mile. If I had your ability, that's where I'd be this summer!
2007-02-03 22:43:56 · answer #3 · answered by chustplayin 3 · 0⤊ 0⤋
Go to this link. http://www.pponline.co.uk/encyc/0114.htm Just adjust your interval times appropriately for a goal time of 4:10. If you run 4:25 already why not shoot for 4:00 thats only 6 seconds a quarter faster than what you do now. Any the link above gives the basic principles in order to improve your mile time. How you apply them is up to you.
2007-02-03 19:29:21 · answer #4 · answered by Anonymous · 0⤊ 0⤋
Hi you must do speedwork and alot of it is mental. I would recomend doing 400x12 or 3x1 mile and try to get sub 6min miles each time or faster depending how fit you are. faster then race pace with 45-1min rest.
I would also recomend racing people when you try this maybe people just as fast chances are you will do better racing people then doing it alone.
Good luck and i hope it helped.
pick mine as best answer please.
2007-02-03 18:47:34 · answer #5 · answered by java 1 · 0⤊ 0⤋
First of all, ignore Mycatsdead.
Try running with weights on your ankles, running up hills as fast as you can, or running in a higher elevation. Good luck!!
2007-02-03 23:33:39 · answer #6 · answered by Sandra, la tica 2 · 0⤊ 1⤋
situps and run with tons of clothes on.
2007-02-03 17:58:44 · answer #7 · answered by monts 2 · 0⤊ 0⤋