Training for Mile?

Question

Hi I ran Spring Track last year in middle school, my best time was 5:49. I started training for Cross Country at my High School. We run about 6-10 miles a day, after about 2 months of training I decided to time myself on the mile just to see what I could run, which is now 4:57. I want to work on my foot speed for Spring Track this year at high school. My goal is to run 4:40 in the 1600 meter race. Is this possible for me to do? Please list some speed training regiments for me. Thanks.

Answer 1

You now have a very good base so you can run faster distances and not get injured. You should run segments of the mile race. Break it down into parts. Run intervals from 200 up to 1200 meters. If you goal is to run 4:40 then run your intervals at that pace, or a little faster. Rest for short periods of time depending on the speed and distance of the interval. At this time of the year I would run mostly 800 repeats. Do 4x800 at 2:30 with 1 minute rests between. After 3 weeks you can do another time trial to see your progress. When you get started in spring track practice you will do different types of intervals, and if you ran a 4:57 without doing any track work then yes you should be able to run 4:40 or faster this year.

Answer 2

yes you original time isnt that good for a guy. you should at least be running a 5:12 if not better. Maybe try some extra running after practice, thats what i do to work on my mile.

Answer 3

That is very good! You should do repeat 1/4 miles (under 60 seconds) and you could do repeat 200m aim for about 26. You can also do ladders--200m, 400m, 600m, 800m and back down. Keep up the good work.

Answer 4

one mile i am in 6th grade crosscountry and on our first day we ran 3 and 1/2 miles. and the best part is w/o training! so yea...

Answer 5

Sounds like you're good enough to me. Just keep what you're doing, and maybe drink a protein drink afterwards to replenish your muscles.