How do I get a 7 minute mile?

Question

I am 4’10 and 102lbs and 13 years old. I run a mile or should I say jog a mile, and my average time is 8 minutes and 30 seconds. My goal is to get a 7-minute mile. What do I have to do to get a 7-minute mile? I go to the gym, 4 times a week and run on a treadmill also.

Answer 1

just pick up the pass a little if u can try jogging a little faster almost running like

Answer 2

- What I did to increase my mile time is built up strengh and endurance. I like to run a mile or two a couple days a week, on the track. Personally, I like the track better than the treadmill, because there is stuff to look at, etc. Make sure to eat a healthy diet, and try to do all you can to cut out unnecessary fats, like McDonalds, Wendys, etc. Swimming is also a terrific exercise, it builds up all muscles in the body. You are a little short for the age, but you can use that to your advantage. You didn't mention your BMI, or your frame. I ran I mile a day all summer, and I am now the third fastest in my class (450 people). Oh, jogging is much better than going real fast for a little bit, than burning out. Pace yourself, that's the key. When you go to the gym, don't try to get a mile or two miles each time, set a specific goal like, "Ill run 12 laps today" or, "Ill swim 15 laps today". It works like a charm, I promise. Oh, helpful tip, don't run squeezing your hands. It will just use energy. ALOT of energy. Good luck ; )

Answer 3

run repeats. do repeat 400s or repeat 800s. even 100. do these a few times a week (1 or 2). then two days a week run between 1-2 miles. one day a week do a longer run like 3-4 miles. so it could look something like this

Sunday - 2miles Monday- repeats (8 x 400) tuesday - 2.5 miles Wednesday- rest Thursday repeats (5 x 800) f riday (1.5 miles) saterday - 3-4 miles

you can adjust accordingly but you should run more than 1 mile and mix up your workout. you can exchange runnning for other types of cross training if you'd like. the most important thing is you get out and run.

i dont know what kind of shape you are in but if you are running 8.5 min miles thats should be a good start.


good luck!

Answer 4

do wind sprints( spring 1/4, jog 1/4) and so on. It helped me get passed a 7min mile

Answer 5

Your doing fine! You don't state how long you've been trying to accomplish this goal.. It takes time. You have to gradually build up your endurance. For your height, I think your pace is fine at the moment, especially for your age.. Good luck.. ps.. Good running shoes!

Answer 6

try to breathe in through your nose, and exhale through your mouth.
this prevents you from getting side aches
swing your arms more to go faster
and try to jog half the time, then sprint half the time