4-6 weeks to train for the mile?

Question

I have the mile in about 4-6 weeks for school

I'm assuming about then because that's when we normally run it

I haven't been running this summer at all

I'm 13 and I'm 5 1 and 92 pounds (if that matters)

we have a school track where you run around 8 times on asphault

we don't have a tread mill but i don't mind running around the neighbor hood

and i'll know how much i'll run and how long it took because

i have my phone which has a fitness thing on it

the last time i ran the mile I got (last june) 8:33 with out any training at all but I was really sore after

earlier that year I ran it in 7:50

and the year before I ran it in 7:15

I need a training schudele or something to help me run it

I want it around 7:30min.secs if not wayy earlier

any training tips?

how long i should run every day and how I should pace my self

thanks!

Answer 1

in addition to kettle's stuff

(im on the cross country team)

heres some help..(or i hope it helps)

you could probably

-set aside like 2-3 hours each day for like 5-6 days for running..

-start off with something easy.. like a mile or two, then try working your way up to 3 or more miles each workout.

-stretch and warm up before each workout, and stretch and cool down after each workout

-if you have weights at home.. you could probably use those too

- *drink lots of water* - hydration is one of the key things when youre running

-if its possible, get rid of all the caffiene in your food.. caffiene is bad for runners

the day before the mile..

drink lots of water, try getting some carbs in ( pasta, breads, beans)

and try to get a good sleep

oh and good luck

(btw, 7:15 is a pretty good mile time)

Answer 2

You should get your self out on 3-5 long, slow runs a week to build on your stamina. Also, get your tactics right, you should try to increase your speed as the race goes on, do the first half faster than the second. Training wise you should do a shorter distance like 400- 800m 4-5 times without much rest for speed endurance.

Good luck and i hope you do well