Bring down mile time?

Question

I have a late 6:00 mile...I would say around 6:30ish on my good days, 6:40-6:50 on my bad days (I have shinsplints). What is the best way to bring down my mile time...to about an early 6:00 or even late 5:00 (5:40-5:50s)??

Like training regimen, how hard I should work myself, etc.

And if you could also include stuff for abs, that'd be great! Thanks so much! :)

Answer 1

first of all...worry about your shins, u definately dont want to mess with them, ice them everyday for about 10 minutes, also make sure to do it 10 minutes prior to running.  Start off running about 3-5 miles a day and start increasing the distance as u get comfortable with the distance ur already running.

Answer 2

well, there are a lot of things you could do.  the first thing (and this may be a bit silly to write) is to talk to a coach, they probably could explain and personalize workouts better than I can.

First things first, and this is also a bit silly to put, but be sure you're running enough.  5 days a week minimum if you're looking to race well.   Be sure to stretch also, i'm a fan of the Wharton style of stretching, you can find out more at www.whartonperformance.com .  

Interval workouts may help.  these consist of shorter distance runs with a period of rest between.  For example, this may be a 400 repeat workout, with 1-2 minutes rest between each.  this is usually faster than mile pace, and helps with learning to run when tired as well as speed.  I can't think of a more common workout on my team.  You will need to work hard, but overtraining is something to be careful of.  this is something that occurs if you try to train too far above your level consistantly, and take recovery days very heavy, workout well harder than you physically can, and so forth.  This can in fact lead to worse times, damage to your body, constant irritation, being tired, etc.

For abs...well, the basic crunch, though i usually keep my feet on the ground, cross my arms over my chest, and only lift up to my shoulder blades.  the trick is to find a way to do it using your abs more than your back, and thats in being conscious of how you're doing it.  try to physically pull your torso up with your abs, squeezing them as you go.  you can do the same thing, but crossing your ankles and bringing them in as well.  you can do a reverse crunch, which involves keeping your head on the ground, crossing your ankles, and keeping your legs straight and a little above the ground.  now, using your abs, pull your legs inwards, i personally don't keep my legs straight, but your knees shouldn't make a straight line going into your chest.  You could do crunches to either side, to work obleiques.  Planks and side planks can work as well.

hope it helps a bit

~Abab

Answer 3

i suggest that you run at least 4 miles a day for 4 days a week and run speed workouts for the other days.

that way a mile will not seem as long and you will be able to have a fast finish in the end.