HoW tO iMProVe MiLe anD TwO MiLe TiMeS??
Question:Just yesterday i ran in a race at Carpenteria High School in the varsity mile and two mile. I got a 9 second PR in the mile with a time of 6:19 I have one or two more races, depending on how i do at prelims. If you get top nine then you advance to finals. In prelims i would like to be able to break six minutes in the mile. The only problem is, my fastest half mile time is 3:01 and in order to break six, i have to break three.
I also ran the two mile, in which i got a 22 second PR with a time of 13:15 I am only running the two mile at finals because jv only runs at prelims and varsity only runs at finals. I have a week until my race. I was hoping to break 13 on saturday in the two mile and have already figured out my splits, but need some help with the mental and training parts.
THANKS :) x3
Answers:
Should i or shouldn't i have bunion surgery? i've heard many horror stories. thanks!?
All I can say is train hard and give 110% in training. That's what I did and I improved by a lot. Push yourself, but remember that you should also know when to limit yourself. Hard training and dedication will get you faster times, trust me, but also training properly by the way.I remember before I joined track my PR for the mile was 7:24. Then during the season, I really worked hard (especially since I enjoyed running AND I liked all the people on my team) and by the end of the season I could do 5:30 and below on the mile. It really just takes time, hard work, dedication, and good training, all of which depends on you and your coach's training regimen.
For the mental, just remember that no matter what, on the day of the race you think of nothing else but your goal. Keep telling yourself, "I'm going to beat my time, I'll run harder and faster than ever.." etc. Also keeping in a good mood and making sure you're warmed-up well and stretched real good helps. Get support from your teammates, it especially helps and gives you those extra bursts of speed when they're cheering (of course I am sure they already are). Just know that no matter what happens, you tried your best and that you're friends will always be there to support you. Think positive and keep your steps fast and light. :)
As for your training parts, Bobert already put some good ideas and we pretty much do the same.
On my team we usually run repeat quarters on Mondays (repeat 400s - about 12 of them or more) then we run for forty minutes cooldown on an average pace. Then we'd have pacing workouts where you run a 400, or 800 and aim for a certain time and for the next round, you lower the time. So for instance your set to run 3:20 for the first 800, the next 800 your then supposed to run 3:15, etc... It helps because you get the feel for how fast you should be going to get those times and it builds up stamina and strength. Then cooldown run again.
Sometimes we would run for an hour or more where we run in groups that are selected based on times. Then they give you an amount of distance to run and how long you should go. My group usually had to run about five miles or more in about fifty minutes to an hour.
It really all depends on your coach.
Does having Huge muscular calves make you a better runner?
the only way to get faster is just to go run. push yourself.Prepare for running..a day before?
10 200s(after each 200, jog half a lap and repeat)8 400s with 90 seconds rest
500m, 400m, 300m, 200m, 100m, 100m sprints with a 100m jog in between
6 800s with 3 minutes rest
3 1600s with 3 minutes rest
2 3200s with 3 minutes rest
Protecting my body when I run?
let it all hang outi usally win my races with a 5:08 mile just keep with the leaders and the last lap of the race sprint as fast as u can u should be dead when u cross the finish line
More Questions & Answers...