How much can I expect to improve?

Question

I currently run a 8-min mile. If I ran a mile every week for three months, how much could I expect to improve?

Answer 1

Sorry to say you may improve 30 seconds and that's the max. What you want to do is go to a track and run 4 laps. Run a lap hard set yourself a goal and reach for it. Take a short break then repeat with another lap then break again. Do this speed workout maybe twice a week. Also when you go run a mile, push yourself, see how fast you can run and how long you can hold it. That way hopefully the next time you try it you can run further harder. Good Luck


---James

Answer 2

If you did a mile a week, you could probably improve 30 seconds. But if you want to improve by a minute or more, run a quarter-lap as fast as you can, jog another quarter lap, run another quarter-lap as fast as you can (i'm talking no slower than 65-75 seconds for the quarter lap), and then jog a quarter. Take a little break, and finish off with a mile. The point of the workout is to help you learn how to run while you are tired. This workout should only take a measley 20-30 minutes. Do it 3 times a week, and you will notice an improvement very quickly.

Answer 3

one mile a week? You probably won't expect much improvement. Try running three times a week. Set quarter-mile milestones and pace yourself with a goal to improve each week. For example, at a quarter mile your time should be X, a half your time should be Y, etc.

Keep training, track your times, chart your goals and progress.

Happy running.

Answer 4

The best ways to improve your time, would be to add some endurance through more miles; some strength through hills; and some speed through intervals. It takes your body a while to adjust and rebuild, so make sure that you add rest to your schedule. With hard work & dedication, you'll definitely improve...especially if you're only running 1-mile per week now!