What should someone do if they run one fourth of a mile in 3.3 minuets and want to run it in 90 seconds?
Info for a my friend, whoz a young female teen( the third time she ran on her treameel after 2 yrz, she ran in 3:30 secones ...she would be runnin a lot faster but siincee she homeschools she doesnt have much stamina.)
Answers:
Why is warming up for cross-country races so important?
As I understand it, your friend is currently running a quarter mile in 3.3 minutes and wants to improve to a 90 second (or 1.5 minute) quarter mile. If that is correct, she's got some work to do. Think about it she needs to run more than twice as fast as she's currently running. Now it can be done, but it will take some time. Pushing it too hard to fast can result in injury and no one gets faster when they are hurt.The easiest way for her to build speed on a treadmill would be to alternate quarter mile or 200 m. runs with walking breaks of equal length. The pace for the running segments should be roughly 10% faster than her current pace. So if her current quarter mile pace is 3.3 minutes, she'd try to do her quarter miles in just under 3 minutes at the start or do 200 meters in 90 seconds.
Here's the workout she could try:
Walk gently on the treadmill for 10 minutes
Jog for 5 minutes on the treadmill
Get off the treadmill and gently stretch
Back on the treadmill and jog another minute or two
Then start the repeats - she should try 3 to 5 running repeats at first, and add one or two each week.
After the repeats jog on the treadmill for 10 minutes or so to cool down
Walk on the treadmill for 5 minutes
Get off the treadmill and stretch again.
Every other week or so she should reset her running time by doing a test on the treadmill - warm up and stretch then go all out and see if there's been improvement. If so, reset the pace on the running. If not, cut back on the number of reps but maintain the intensity of the running and increase the length of the walk.
Honestly though, your friend has a lot of work to do. She may be better off with some personal coaching. Local running clubs often do "speed workouts" with a coach. She could explore those.
Desperate for tips...can't seem to wake up early to run?
Right. Well, answering your question would be MUCH easier if I could read your spelling and I'm just curious, what does being homeschooled have anything to do with stamina??You want to build speed and endurance, train. Run three repetitions of fourth mile sprints, fast as you can go, a few days a week. The rest of the time do some long runs, 2-6 miles depending on how good a shape your in.
she should train on 100m and try to run those in under 20 seconds with a little recovery time then she should work up to no recoverytime and being able to do 4 in arrow in under 20 sec.
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