getting faster in the mile and mile and a half??

Question

im in middle school and i currently run a 5:30 mile and a 9:40 mile 1/2. wht should i do to get my mile time down to 5 minutes and my mile 1/2 time down to 9:25?

Answer 1

To tell you the truth, that is a really good time. I'm in high school and that is about my time. If you really want to progress, you need to focus on speed workouts. Ask your coach what you can do to get better. To let you know ahead of time, this will require time and work on your part. Good luck, and make sure you run Cross Country in high school.

Answer 2

Well, you seem to drop the pace quite a bit in the 1.5 mile. You could probably be at around 8 minutes or lower for that distance if you have a 5:30 mile. I'm not a very good mile runner myself, I'm more of an 800 runner, but if you build up your leg muscles in the weight room and during long-distance runs, you run a little faster or further everyday, it shouldn't take too long to get to a 5min. mile.

Answer 3

I am not sure how many miles you are training currently, so it's hard to answer a question without knowing your background with running and what type of training you are doing.

Putting in the miles at your age is probably most important, building an aerobic base is key for younger runners, you don't necessarily have to run a lot of workouts on the track to keep dropping your times. Building up your mileage and having doing a long run once a week maybe all you need.

Answer 4

i might honestly if i did no longer experience like cooking, just to get some exercising and take a evening off from the dishes. fantastically if I had no clue what to make. A a million/2 mile isn't that a techniques, and there are some super eating places interior sight. Now, it relies upon if the climate is undesirable. Then i would not.

Answer 5

props to u. 5 30 is good for a middle school mile. im in high school, and i run 5 10s.

Answer 6

Talk to your coach about speed training or interval training to improve your time. Props to you though, you're already at a great time! You need to work consistently on your speed. Focus on improving your 400 meter times. Here is an example of a workout you could do if your goal was a 4:30 mile. Just adjust the times for your current goal.

1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-meter intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than your current best 400-meter time.

2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-meter intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-meter pace when you are already somewhat tired.

3) Train specifically. If your goal is 4:30 per mile, which is 67.5 seconds per 400, it's important to run workouts which consist of 67.5-second 400s. Start with two minutes of recovery and gradually go down to only 30 seconds (don't forget to warm up properly before this session begins, using the warm-up described in workout No. 1). The principle here is to set a reasonable but challenging goal and then specifically practice that goal pace, progressively expanding your capacity to handle it by increasing the number of reps and reducing the recovery time.

4) Train specifically - yet with more difficulty - by using longer intervals at goal pace. Since the goal is 4:30 per mile (2:15 per 800), it's important to try a workout consisting of 800-meter intervals in 2:15 each, with three minutes of recovery. Over a period of many weeks, the recoveries can be squeezed down to 45 seconds. The idea here (with the longer intervals) is to progressively lengthen the time and distance over which you can operate effectively at goal pace. Increasing the interval length and shortening the recovery makes workouts more realistic and develops the physiological capacity and mental confidence needed to sustain goal pace in an actual race.

5) Don't forget to include 'classic' VO2max workouts (ie, ones with even longer intervals at an intensity which resides in the domain between 90 and 100 per cent of VO2max). For most of us, it would simply involve five-minute intervals at 5-K pace. If you don't actually run 5Ks, formulate your '5-K pace' by focusing on a tempo which is about 30 to 40 seconds per mile slower than one-mile race velocity for these longer (one-mile) intervals. The principle here is to expand VO2max, a critical physiological variable for milers.