Help with 1600m and 3200m?
Question:I run both the mile and two
I have about a 5.20 mile
And a 12.10 two
Any excerises you can tell me to get faster
At pratice we run about 8 mile runs
I eat good
should i use ancle wieghts
any Help would be appricated
Answers:
I need to know the next marathon in febuary?
First, don't use ankle weights. At best they won't make you run faster and at worst they may cause an injury.A 5:20 mile equates to an 11:23 two mile so your mile time is better than your two mile time.
If you are currently running 8 miles a day in practice and these are easy miles then you should have a reasonable endurance base for either event. However, endurance alone is not enough to race these events. The two mile is run at V02Max velocity. To improve your VO2Max you need to stress your system by running at this pace for intervals lasting 2 to 5 minutes. For you this means 800 meters at 2:50. Here is a sample workout
2 mile warm up at an easy pace
4 x 800 at 2:50 - do NOT run faster than this
jog for 2:30 to 3:00 minutes between each 800
2 mile recovery run at end
Do this workout once a week. It is more important to run the 800s at the correct pace. Faster is not better. Increase the number of 800s by 1 each week until you can do 6. Increase the speed of the 800s only after your 2 mile time improves.
While the above exercises will also help the mile, the mile requires some shorter and faster workouts. Here is one workout to improve your speed and running economy.
1. 2 mile warmup run
2. 6 to 8 x 400 at 79 to 80 seconds with 3 minute recovery jog
3. 2 mile recovery run
For this workout, the goal is to run fast and relaxed. Do not run faster than the target. Take as much time for recovery. Run the next 400 when you are fully recovered.
Do this workout once a week. Increase the number of 400's over time until you can do 10.
Are there any tracks i can run on in washington dc?
find someone to pace with who is faster than you in both.your mile time is decent but your 2 mile does need a bit of work so you would need some conditioning help with being able to keep your wind for a longer period of time and that will come by more practice at a faster speed
everytime in practice try beating or catching up to the person in front of you everytime, and when you race, try doing that as well, just slowly "reel" in the runner in front of you
i would never use ankle weights cause it makes my legs heavier which would be good for the sprinting portion and whatnot, but i always kept my legs toned and light so i can stride them out when i couldn't go as fast anymore.
and last thing, when you feel like you have to slow down to a jog, don't. Just take the biggest possible strides that you can maybe even at the jog pace, but don't start shortening your stride or it'll be a long race.
If you run 8 miles in practice and that is the only type of training you do then you must run intervals 2 to 3 days per week. Try running 5x400 at 75 seconds with a 1 minute rest. Do 4x800 at 2:30 with a 2 minute rest. In other words you need to break down your races into parts. Run those parts in a race pace or faster than race pace time. Take a short rest. You must condition your body to running at the times you want to race in. You should be doing weights and stretching. DO NOT use ankle weights at any time! Running 8 miles 1 day a week is not a bad idea, but you do not need to run that far on the days you are not doing intervals. 4 to 5 miles is enough at this time of the year.
How do I get rid of a cold faster for a trackmeet?
just putting in miles will not necessarily improve your time. From what your times are I think that you are at the point where speed work would be quite beneficicial. Running about 4-6x400m at 90-95% with a minute or two rest in between and doing this once or twice a week should be helpful. You have the endurance, i think, but the mile and 2 mile also involve speed.What is the best weight training to prepare for a 10/k race?
you've got the speed, you need distance work. the 8 mile run is great, but DO NOT USE ANKLE WEIGHTS! they tear up joints, and are unnecessary. this year i also did the 3200 nad the 1600. in the 1600, my best was a 5:29, and in the 3200, a 11:59. do lots of 5k's. it is ideal distance training for the 3200.More Questions & Answers...