Hello everyone. I am generally a distance person, but the way my coach coaches us is torwards speed, not distance. My first meet is on march the 3, which is really close, in which coach wants me to run the mile and 2 mile events. I could probably get a 6:00-6:20iesh time right now, but from what I hear, I need to be getting 5:20 and lower.What is the fastest way I can get my mile and 2 mlie times down? Any input would be greatly appreciated. Thanks in advance.
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What do I do?
- Thread starter Muscle Man
- Start date
Genreally each person has a certain pace that is near their maximum ability at their current fitness level and even shaving another 5-10 seconds off the mile time requires a herculean effort on a given day. That is, it is twice as hard to run a 5:50 mile as it is to run a 6:00 mile if a 6:00 mile is your best at your current fitness level.
There are four main factors that affect your time:
1. stride length (controlled by a combination of bone lengths, joint geometry and flexibilty).
2. overall fitness level or oxygen uptake capacity
3. strentgth/endurance of specific muscles
4. body weight
Depending on your current fitness level none of these may be rapidly improved enough to shave a full minute off your mile time in a month. A 6:00 minute mile is a pretty good pace for the average person. So you are already at or near the level of becoming an above average runner, so imporvements will come slowly, but surely. There are all kinds of schemes for cutting another notch off your mile times. Here's a few ideas:
1. run a mile (or 2) as fast as you can (around 6:00) then immediately continue and run an additional 5 miles at a slower pace.
2. Try HIIT type training, run 100 yards at maximum speed then slow to a jog and complete a quarter mile lap around the track, when you reach your starting point sprint for 100 yards again, the slow to a jog, complete as many laps as you can of this.
3. Try doing some a weight training exercise like squats or leg presses and then without any rest start a mile run.
4. Do circuit training (4-6 different leg exercises without any rest between sets) and then immediately start a mile run after the last exercise.
5. Do a whole body weight training circuit of 10-12 exercises and then start a mile run immediately after the last exercise.
6. Try running with a weight vest, and gradually adding weight to it.
There are four main factors that affect your time:
1. stride length (controlled by a combination of bone lengths, joint geometry and flexibilty).
2. overall fitness level or oxygen uptake capacity
3. strentgth/endurance of specific muscles
4. body weight
Depending on your current fitness level none of these may be rapidly improved enough to shave a full minute off your mile time in a month. A 6:00 minute mile is a pretty good pace for the average person. So you are already at or near the level of becoming an above average runner, so imporvements will come slowly, but surely. There are all kinds of schemes for cutting another notch off your mile times. Here's a few ideas:
1. run a mile (or 2) as fast as you can (around 6:00) then immediately continue and run an additional 5 miles at a slower pace.
2. Try HIIT type training, run 100 yards at maximum speed then slow to a jog and complete a quarter mile lap around the track, when you reach your starting point sprint for 100 yards again, the slow to a jog, complete as many laps as you can of this.
3. Try doing some a weight training exercise like squats or leg presses and then without any rest start a mile run.
4. Do circuit training (4-6 different leg exercises without any rest between sets) and then immediately start a mile run after the last exercise.
5. Do a whole body weight training circuit of 10-12 exercises and then start a mile run immediately after the last exercise.
6. Try running with a weight vest, and gradually adding weight to it.
Alright. I will try all of these out. Weaght training actually helps. Thanks.