I'm 15, and I know it's a big leap and It'll take a while to get it that fast, but is there any way to push my endurace so I can get it that fast, and I know about running up hills help strenghen your legs.
2007-03-28 02:05:46 · 10 answers · asked by Anonymous in Sports ➔ Running
YAY!!!! Do it! My fastest was 5:35! But mine happened gradually. I always run a 5 mile route, some hills in it, and I always just run normal, but sprint every so often, and I mean I push it hard, then go back to the same tempo I did before I sprinted, I didn't slow down to compensate. I didn't really do much weight training for my legs other than squats, but the sprints in the middle of my regular runs (sprints in the middle of any of my runs) did it. Also, the sprints get longer gradually over time. I did my sprints on average of about 3 for each 5 miles, and 1 was uphill, 1 was downhill, and 1 was sorta flat. Good luck!
2007-03-28 02:16:25 · answer #1 · answered by KidBao 3 · 1⤊ 0⤋
This summer gradually build up your weekly milage so that maybe every week you run .5 to 1 mile longer each day compare to the week before so that you your weekly milage increase by around 5 - 10 miles a week.
Once a week try to run a 20 min tempo run with some 200's at 80-90 perect at the end
Once a week try to do an endurance type of interval with anything 800 or longer. Once a week try to do speed intervals which is basically shorter than 800.
Once a week like on sunday do a long run that is 20-30 % of your weekly milage.
Any as you get older and stronger your mile will come down. Just remember when racing you need to run even spilits.
This basic method work for me i ended up my senior year running sub 4:30 miles
2007-03-28 10:28:18 · answer #2 · answered by yaifuz26 2 · 0⤊ 0⤋
At this level you should have at least 2 practice a day, morning and night.about 1-2 hour. Do not expect fast results. To get to the next level with practice you will fave to wait, fatigue accumulates so before going for a test stop your practice for one day. You should have a strong diet, lots of sugars proteins and some lipids. Try to work on your muscle.Run Forest run....maybe i will catch up with you later
2007-03-28 09:14:17 · answer #3 · answered by aristidetraian 4 · 0⤊ 0⤋
Intervals and repeats once a week. Do at least four to eight repeats on one day of your training. I do a slow quarter mile and then a fast one at the speed I want to be at for a quarter mile. I do this four to eight times.
2007-03-28 09:14:45 · answer #4 · answered by madbaldscotsman 6 · 0⤊ 0⤋
Start by building a good base with long distance runs, then work on intervals (400s mainly)
2007-03-31 00:42:29 · answer #5 · answered by Joe J 2 · 0⤊ 0⤋
run for distance, 5-7 miles or more. Then when you have to run just a mile, you can push it harder and you wont tire as much as if you train for the mile exclusively.
2007-03-28 09:09:08 · answer #6 · answered by Shredded Cottage Cheese 6 · 1⤊ 0⤋
running a mile in 5 and a half min is still a good achievment....go for it...
but do remember....take long strides....and breathing is important....breath in rythm...meand one step one breath...try this...and dont ever slow down or pickup speed...just catch the consant speed...or else....start a little slow and speed up because by this time your breath rate have also increased...
so best of luck try and try till you succedd...and thats a best part that you have set a goal...go FOR IT!!!
2007-03-28 09:10:53 · answer #7 · answered by Spirit of ~^Spirituality^~ 3 · 0⤊ 0⤋
Do speedworks outs called Intervals. You can get tips how to do this at www.runnersworld.com
2007-03-28 12:40:04 · answer #8 · answered by Abby 6 · 0⤊ 0⤋
I know it sounds stupid but you have to run faster. It's that simple.
2007-03-28 09:08:55 · answer #9 · answered by jjayferg 5 · 0⤊ 0⤋
Practice and determination.
2007-03-28 09:09:01 · answer #10 · answered by Anonymous · 1⤊ 0⤋