What kind of workout should I do to improve my 1 mile time?
So I'm a 19 year old girl. I did track in highschool but then broke my leg, and right now I am trying to get back to my pre-injury level of fitness. My mile time in highschool was around 7:10. Lately I've been running around an 11 minute mile on the road, but at the gym yesterday I did a 10 minute mile on the treadmill. (I've kind of lost the ability to pace myself so treadmills help a lot). So what would you recommend in terms of frequency of workouts, how much time/how often i should slice time off my mile, how long will it take, etc. Thanks!
Answers:
Impoving time in 800m and 1600 meter?
When building an endurance base, time spent running is more important than speed so you do not have to be in a hurry to up the pace. During the first 4 to 6 weeks, try to build up your running so that at the end of this period you can run 5 days a week, 30 minutes per run at an easy pace. You may even want to start lengthening one run each week.When running outside, your body naturally changes pace as you warm up. While your average pace may be 11:00/mile, you probably start out at 12:00/mile and finish at 10:00/mile. When runninng on the treadmill, I recommend doing something similar. Start out at the slow end of a comfortable running speed and every 5 minutes increase the speed by 0.1 mph.
To begin working on your speed, try adding some strides once or twice a week after an easy run. If you are not familar with strides, these are 80 to 100m accelerations. Run them fast but as relaxed as possible. Good relaxed form is more important than absolute speed. In fact you do not have to run them faster than 1 mile race pace. Start with 6 strides and build up over time to 10. Jog 100 to 200 meters between each one.
For detailed information about mile training, take a look at the plans at RunningTimes. Here's a link.
http://www.runningtimes.com/rt/articles/...
Good luck with your training.
L'M RUNNING THE MILE TOMORROW!!?
RUNNING OF COURSEif you are wanting to go out and run a 9:00 mile then you should go out to a local track and do some 400's which is one lap around the track if your shooting for a 9:00 then try to run your 400's in about 2:10-2:15 each lap do about 8 or so of these depending on how you feel and how much endurance you have then after this do about a 2 mile recovery jog
Hi, and congrats on the recovery! I'm hoping you have your doctor's permission to start exercising again... ;-)
Interval training is what I used in the Army to help me build up my endurance. For me, that was running one "normal" lap, then sprinting, then running, etc. Do not forget strength training as well. Only you can say how good you feel and how often you should run. Having come off an injury, I wouldn't worry so much about getting back in the swing of things so quickly. Can't you do other things to get back to your pre-injury level of fitness? Swimming, aerobics, biking, are all great cardio workouts as well.
Good luck to you!
I am a miler. Try running 2 or 3 miles a day to regain endurance.
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