How can I get my mile run faster? I can run it in about 7min. but I want to get it to about 5.30 Help?

Question

I'm 15 years old

Answer 1

Practice practice practice..... also get a stop watch and time your self for every 1/4 mile. Are you running every 1/4 mile of the full mile the same pace or are you faster on some legs than others?

In time... your legs and lungs will be stronger and you will naturally notice that you will be able to handle a harder work load running before fatigue sets in.

Besides practicing your 1600m (mile) practice your 800m and 400m as well (half and quarter miles) . Push them to a speed that is near an uncomfortable pace this will supply enough of a work load that you will see results in a shorter amount of time. Rest for a 15-45 seconds and repeat.

Your miles times will drop quickly if you push hard enough in training. Remember walking a mile everyday is very lil work load and therefore wont help you run it later. Near Flat out running will limit how many times you can you can practice your runs soo hold back a lil more than near full out and leave it at strenuos and uncomfortable.

Best of luck. Write down your times every day and watch them improve. That in itself will give you something to measure yourself. So you can see you improvements over time.

Do NOTE: Every runner in training will hit a "wall" and not beable to improve on thier times for a lil while. No worries this happens to near all runners jsut keep at it for a week or two longer and eventually you will improve. You should be doing doing 3 strenous workouts a week and 2 laid back (just put in some distance at a natural pace) ones and 2 days of rest.

Answer 2

7 to 5:30 is a big jump;
try shooting for 6:30 first, then 6:00, etc...

the mile is a very short race, so it is all about keeping a strong pace throughout all 4-laps... if you are running 7 minutes now you are running each lap in 1:45.

what you need to do is speed training. run, 200's, 400's and 800's at race pace or faster. if you can run 400 in 1:30pace rest for 1-2minutes then repeat; do as many as you can at 1:30pace... if you think about it, you just have to string 4 of those together and you will be at a 6minute mile.

speed is key here and you need to get your body ready and used to running at race pace. good luck.

Answer 3

Depends how a lot staying power you will have. Your 2 mile time is not only doubled your mile time.. by and large you upload on 30 seconds to a minute. So you will have to be competent to run two miles in 17 mins

Answer 4

Wish I knew your age here Emily. But generally I'd suggest 2 things: overdistance and a speedwork plan.

On your easy distance runs, try to go at least 2 miles. This will help your recovery tremendously. Once you have a good base throw in a day or maybe 2 of planned speedwork.

Good Luck

Answer 5

Yeah, everything they said: speed training, lifting weights using your upper body and lower body, and every other day or so, run a timed mile, so you get used to running it, and you know how much you need to improve t oreach your goal.

Answer 6

well common sense says that to get faster you have to run fast every day.