I want to improve my mile time. Im 14 and can run a 7 minute mile. By the time track season starts(6 months) I want to be able to run a sub 6 minute mile. Can anyone give me a workout schedule?
Thanks in advance!
2007-10-03 12:55:34 · 8 answers · asked by aSfasgadgds 3 in Sports ➔ Running
1st of all, i would suggest joining the xc team/indoor track team. The coach would then give you workouts. If you can't then try to run 6 days every week, in that week, you should have 2 long distance runs (build up to longer and longer ones), 2 workouts (maybe tempo runs (where you run at 80% of your full effort or fartleks which are a set time hard and then off so maybe 30 sec hard and then a 30 sec jog and do that 10 times, also mile intervals which are as fast as you can go while keeping the pace throughout as close as possible, maybe start with 3 and increase the pace/# as you improve)
and 2 rest days where you only go out for 15-20 minutes nice and easy to allow your legs to recover. Also work on your core by doing situps because in order to run fast you need a good core to keep you up straight and your form good. Hope this helps.
2007-10-03 13:17:03 · answer #1 · answered by Anthony L 3 · 1⤊ 0⤋
The only way to get faster is to practice running faster. The major key here is to do this while risking injury the least. I'm no coach but my experience has been that you need a good overdistance base sharpened with speedwork.
Day 1- 1 mile easy
Day 2- Half mile warmup, 10x100s on the track running hard fast, good form and control on the straights, recover on the turns; half-mile warmdown.
Day 3- 1 mile easy
Day 4- 2 miles easy
Day 5- Half mile warmup, 10x100s on the track running hard fast, good form and control on the straights, recover on the turns; half-mile warmdown.
Day 6- 2 miles easy
Day 7 - REST
2007-10-03 16:02:47 · answer #2 · answered by snvffy 7 · 0⤊ 0⤋
Despite what the guy above said, don't take Sunday off. A cross country coach who coached 17 consecutive state champions had a team motto: If you eat that day, you should run. Even if its only a 30 min run at 9 min pace it still will help you. Other than that, have at least two hard workout days a week. run distances at or slightly above a mile but not just a mile(3*800 5*400). Run them at your goal pace or faster.(ex: for an 800 run less than 3 mins) The other days should be recorvery or distance days.
2007-10-03 16:38:48 · answer #3 · answered by Anonymous · 0⤊ 0⤋
Try running a lot, try to sprint as far as you can, maybe 50 feet, slow jog to get your breath back for 50 feet or so, then sprint again this gets your endurance up along with your initial speed, plus theres not alternative for just running the mile as fast as you can several times a week. Also the above distances may be changed depending on what type of shape your in
2007-10-03 13:04:33 · answer #4 · answered by chuckt 3 · 0⤊ 1⤋
I do not know wherein you reside, and this can be a little a long way fetched...however when you instruct at a top altitude and do good, like in Colorado, or Montana... while you come back off to sea degree, you're going to have far more stamina and be even more potent. Your time shall be larger by way of a minute or 2.
2016-09-05 16:44:22 · answer #5 · answered by ? 4 · 0⤊ 0⤋
Change it up... Run a straight mile one day, the next day do interval training... If you have telephone poles on your street, go by those... Sprint to the first one, then jog to the next one, sprint, jog, and so on. Another day do a longer run on a trail... You have to mix it up some, but you'll notice the best results from running telephone poles, IMO.
2007-10-03 13:03:59 · answer #6 · answered by Anonymous · 0⤊ 0⤋
run a mile hard. and lower your goal time. and eventually you will get under 6 min
2007-10-03 14:34:09 · answer #7 · answered by Anonymous · 0⤊ 0⤋
just pratice run a mile everyday.
if your sore from the day before only run half a mile.
if you do that then trust me you will have a 6 min. time
2007-10-03 13:04:21 · answer #8 · answered by goASKalice 3 · 1⤊ 1⤋