Last year during track I ran a 5:01 in the mile and am hoping to improve this year. I got hurt in cross country and was out for several weeks. Is 4:30 a reasonable goal for this next season?
2007-12-12 16:44:19 · 5 answers · asked by Virusfist 4 in Sports ➔ Running
It is reasonable if you believe you can do it and fight through it. Believe in yourself and you will get it. Forget about the injury
2007-12-12 16:49:39 · answer #1 · answered by Adil H 2 · 0⤊ 0⤋
Yes, but it is going to be hard. I'm in the same boat as you, I'm trying to get my mile down to a 4:20 for this track season. I just finished my cross country season and I started training. Here is what I think you should do, on the assumption that your injury isn't persisting. If it's weakening your running, then don't do it...you need to be fully healed to start.
I would do three solid weeks of very hard endurance training to start out. Endurance cannot be overlooked for several reasons. One, endurance will help you with speed training so you don't get tired. Two, endurance will help you with competitions when you have to do heats and such. Three and most importantly, endurance is an essential part of the mile, just as much as speed. (I know you're a runner like me, and I don't mean to come off as condescending, like you don't know this. I just want to be very clear.) Once you've re-established your good endurance (Do 50-60 miles a week if you can, that's what I'm doing) then start hitting the track. Do eight quarters at about...well, let's see. You're coming off of an injury and did a 5:01....well, start out by doing 8 quarters at 75 seconds each. Judge for yourself after doing so if that's the right pace. Do this three times a week one week (with one endurance run and three rest days) on week A, and then on week B do two speed work outs, two endurance runs, and three rests. Alternate between A and B so that it's 3 Speed, 1 Endurance, and 3 Rests/2 Speed, 2 Endurance, 4 Rests. If you're up to it, add more. As you know, slowly increase the pace you're doing your quarters. Keep this up until the track season starts. Also, about half way through, sometime in mid-January, I would stop speed for a week and just do light endurance to let your body patch things up and heal before resuming again. Sorry if this isn't too clear, lol. If you have any questions, feel free to IM me at Lnsatiable Flame (AIM), I'd be glad to help out.
2007-12-14 02:34:23 · answer #2 · answered by fslcaptain737 4 · 0⤊ 0⤋
Depends on what your injury was and how well you are recovering, as to whether you might be able to train for a 4:30. I think under most circumstances you shouldn't expect that rapid improvement.
Of course, nothing's impossible, and with the right eating habits, the right training, and the right attitude, you may well do it.
Good Luck
2007-12-13 08:33:54 · answer #3 · answered by snvffy 7 · 0⤊ 0⤋
Yes, maybe a bit slower, because you are still recovering. Just remember to take it easy, and to gradually step it up.
GOOD LUCK!
2007-12-13 02:16:14 · answer #4 · answered by Andre G 2 · 0⤊ 0⤋
It's reasonable if you train hard. Good Luck.
2007-12-13 13:31:14 · answer #5 · answered by Pre Lives 3 · 0⤊ 0⤋