Improvements on my mile time?
Question:I run track-usually the mile, sometimes the 2 mile. Right now my time is a 5:16, which is OK, but I want to get under 5:00. I don't have a very good track coach, and I was wondering if there was anything I could do AFTER an EASY track practice for about 20 minutes, something that would actually HELP my mile time. (We usually run 4 laps around the track at an easy pace 3x on a 160m indoor track).
Any suggestions?
Answers:
Interval workouts will help build both stamina and speed. For example, try doing 2 or 3 laps where you sprint the straight-aways and jog the turns. The key is to not stop moving, and to repeatedly get your heart rate up to 80% it's maximum (that point where you start to feel just a LITTLE lightheaded). Doing this - or something similar - hurts at the time, but it'll help a lot.
Don't forget that stretching after a workout is just as important as before the workout. It'll increase your flexibility, and help prevent injuries.
Gets lots of sleep & eat healthy. Stay away from simple sugar (candy, soda, fruit juices) and caffiene.
Don't become obssessed with your time - it'll only stress you out. A relaxed runner is a healthier, faster runner. Also, don't expect to improve every single time you race. You're gonna have a bad day or two. It happens.
Good Luck!
I'm 14 and i run the 100 meter dash in 12.0; is that average?
Breathing Techniques...Easy practices are easy for a reason. If you run really hard on light days you will wear yourself out. If your coach is as good as you say then you should just do what he says and you will definately be able to break five min. by the end of the season. It is only 16 seconds.
My time is slower than last year?!?
Sprinting helps to build cardio and stamina fast, distance running helps build endurance. However, little do people take heed on their weight and the food they eat before run. Try reducing 5lbs and eat high energy food before run bet not even your shadow could keep up.What do you ppl think of the sport track and field?
If you wanted to just do something for 20 minutes then is really very little extra running you could do. What I would suggest if you are not already doing them are some good polymetric exercises and drills. In the mile you will only race as well as you weakess muscle group so I would try to improve them through the drills and such. I would aslo do work on improving what is known as the Core.Well the when you are running the first lap you should run it at a real fast jog, second lap go a little faster, 3rd one speed up because you will want to slow down then the last lap sprint. Believe me it works.
5:16 is 4 laps @ 79 seconds. Try repeat 400-meter runs consistently at 70 or 65 seconds. Try 3-4 of these with 60 seconds between. This builds your long, fast pace- the thing mile races are made of.
It also sounds like you have want to push yourself. In a race try to stay with someone who is a little faster than you are. You might be surprised what you can really do in a race if you push through your comfort zone. If you run just behind and to the side of someone you can almost use their energy to run with. It's like you connect to them and let them run the race and you are just staying next to them. I've done it a lot and it saved a lot of energy.
Running cross country is great, too. It will build up your mile base.
Have fun above all.
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