Its my first year of highschool and i run my mile in about 5:30 and my 2 mile in 12:40 what are some ways i can improve this time fast?
2007-03-28 07:00:21 · 6 answers · asked by Anthony G 1 in Sports ➔ Running
First I suggest that you try to get in some long distance runs, somewhere around four to six miles for the beginning of your season throwing in a few faster paced repeat runs on the track (Maybe six minute miles or something like that) then as you start getting deeper into the season, you want to start run faster repeats. Out of the whole week, you should only take either Saturday or Sunday off to recover. Then normally on race days, I run the 3200, 1600, 800, and 400 meter races to get more endurance. Then when you start to get to your more important meets, start doing your main events. Mile two mile.
My freshman year, I PR was a 4.45…I don’t really remember my two mile time.
2007-03-31 15:39:46 · answer #1 · answered by Mar[c] 2 · 0⤊ 0⤋
Your mile time implies that you have decent speed for a high school freshman. You should probably aim at cracking 5 minutes definitely by next year if you want to become a dominant runner. Try to crack 5:15 or 5:10 by the end of this year by working on speed with 200m and 300m repeats 400s are really too long when preparing miler speed. the 2 mile, you need to work on your endurance by running about 5 miles a day and doing 400-600m repeats in about 1:20-125/400m pace with a 200m recovery jog
2007-03-28 14:19:13 · answer #2 · answered by hahree 4 · 0⤊ 0⤋
i think that you should pace yourself right at a 6 minute mile which shouldnt be too awful hardsince you can run a 530 then come back with your second mile as fast as you can i think youll be surprised and run right around 12 min the next time if you do that
2007-03-31 11:23:08 · answer #3 · answered by patrick d 1 · 0⤊ 0⤋
1 - work on endurance, by running 3-4 miles or more a couple times a week.
2 - run sprints or 1x2s (jog a lap/sprint 2 laps)
3 - run hills (run up / jog down)
4 - cross train with swimming or biking
2007-03-28 14:09:30 · answer #4 · answered by Kutekymmee 6 · 0⤊ 0⤋
you can also run hills 1-2 times a week, also if your 2nd mile is that much slower than your first mile you need to evenly pace yourself
2007-03-28 14:27:49 · answer #5 · answered by Abby 6 · 0⤊ 0⤋
Try breathing right. One technique is to breath in for three steps and breath out for two. Also breath from your diaphram and not from your chest. Breathing right can give you more energy and more power because you are getting more oxygen to your lungs. Hope this helps!
2007-03-28 19:00:04 · answer #6 · answered by Anonymous · 0⤊ 0⤋