Running the mile.?

Question

okay. i am trying to get down to about 9 minutes for my mile..and righ now, it's looking pretty dim. I have until august, and this is something important to me, i need tips on how to do the mile in a nice average time, nothing spectacular. i am willing to run as much as possible, but I have asthma which puts a damper on things..so can you give me some tips on how to work on it and not have a horrible summer. Do I need to be doing other excercises?? I already do about 100 sit ups per nite. I'm doing all this for myself. I don't play any sports, nor do I plan on it, but I want to set a goal and reach it..! please advice..??

P.s. I am not fat. but am out of shape..I want a 9 minute mile, which may seem soo long to you runners, but as I said I don't play sports, nor do I plan to, I just want this for myself.. I don't have access to a track... but I do have access to an almost flat road...?

Answer 1

9 minute miles are nothing spectacular- so first off, bear that in mind. Most anyone shoudl be able to do 9 minute miles after just a bit of training. The way you shoud help yourself get there is this- run a fast sprint- say 8 or 9 miles an hour, for the first minute of your run. Then slow down to your regular pace. You regular pace will seem like a rest in comparison. Then each time you run, extend the amount of your sprint by another 10-15 seconds. You'll be running sub 8 minute miles in no time if you go about it in this way :)

Answer 2

Congrats on making a running goal! That's excellent. You didn't mention what your current time is running the mile. If you're around that 9 minute mark and just need to shave off a minute or two, run 2-3 times (adjust this based on your asthma conditions that day), per week. During your mile run, practice some speed running. For ex. run at a moderate pace (where you can easily talk while you run), and then speed up for two minutes as fast as you can, then do the moderate pace. Of course follow your body, maybe in the beginning you can only run 30 seconds as fast as you can, but over time this will increase as your cardio improves. You have plenty of time, and I bet you can do it.

Answer 3

Ok, you've got a goal and that's all that matters! Find a nice mile long loop to run round and break it down into segments. A mile is approx. 1500 metres so break it into 100 metre segments.

Sprint as hard as possible for 100m, then jog for 400m. Then sprint as hard as possible (probably a bit slower than last time, but try as hard as you can to keep the times the same) for 100m and jog for 400m. Finish with a 100m sprint and a 400m jog.

This is interval training, and it helps your body become better at using oxygen, therefore increasing your stamina, therefore letting you run faster for longer, and so you can run a mile in 9 minutes!

Next time on the run, sprint for 150m and jog for 350m. do this 3 times to make up the 1500m run.

Next time sprint for 200m and jog for 300m. Three times.

Keep adding a bit more to your sprint, and taking a bit more off your jog. By August, you will be confidently sprinting most of the mile run, and I bet you finish it easily under 9 minutes.

Answer 4

Well, how many miles do you do now? I run about 10-15 a day and still run under 5 min for a 36 year old. Miles are very important. You don't have to do them fast but, you must be willing to do the work to get to your goal. You could split up your workouts to 2X a day if you like.

Answer 5

Congratulations on setting your goals and on doing real physical exercise. But if you're doing it for you, then I suggest you redefine your goals.

Why is time a factor? Why not approach running as a life-long life-style change that will make you healthy and improve the quality of your life???

I was never fast, but I've done lots of miles, and the most important things are lowered resting heart rate, slimmer leaner body, improved outlook and sharper mind.

The goal of running should be a journey not a destination.

Good Luck

Answer 6

Well get in your parents car and see how long a one mile and 2 miles are at first.
Just job the 2 miles (put it with chalk on the flat road or something

Do this 3 times a week (every other day)

Bring You're Inhaler!

Answer 7

yo! dude
i have asthma too! i am not joking and i am in my school track team! the only thing you have to do is that we you start running do not run so fast at the beginning. have a good pace then after 2 min start running with average pace and keep on running and for your asthma when you run take a good breath when the wind hits you and inhale and exhale and be happy. and if you have a bad asthma have your inhaler with you always. running helps u get rid of asthma!
keep running and you can do the mile in 6 or 7 min.
hope my tips which i use for myself works for u!!!!!

Answer 8

Try to get "in the zone". That is, distract yourself while you're running so you don't focus on how crappy you feel at the time. ;) Sing a song in your head or something, like military cadence. I've always been fond of this one:

When my granny was ninety-one
she did P.T. just for fun.
When my granny was ninety-two
She did P.T. better than you.
When my granny was ninety-three
She did P.T. better than me.
When my granny was ninety-four
She did P.T. even more.
When my granny was ninety-five
She did P.T. just to stay alive.
When my granny was ninety-six
She did P.T. just for kicks.
When my granny was ninety-seven
She up and died and went to heaven
She met St. Peter at the pearly gates
She said "Hey St. Pete, I hope I ain't late."
Said St. Peter with a pearly grin
"Drop down, Granny, and give me ten!"

Answer 9

keep running and timing your mile on a daily basis.
while you are running try to pace your self.
breathing in through your nose and out through you mouth works.
drink alot of water!! that'll help too and eat healthy.

when you time your mile every time you do a mile record it and then the next time you run your mile try to beat that time by at least 10-20 seconds.


hope every thing goes well! =]

Answer 10

Sorry I don't have any tips for you... but I just wanted to commend you for running the mile as fast as you do with asthma! That's awesome. I hope you reach your goal.