Getting a better time running the mile in track?

Question

Okay Im 5'9'' and weigh 150lbs. My track coach wants me to run the mile in under 5:50. I currently run a 6:15. I realize that some of the girls are beating me. Got a meet on monday any help?

Answer 1

Girls can run fast too! But if u want to beat them, you have to practice a lot. Whe you get up in the morning go running for like an hour and the at night, just take a jog

Answer 2

I ran a 4:21 mile in college, but the same rules apply for you. Learn what your splits (each quarter mile time) should be.

In order to run a 4:20 mile, you need to average 65 seconds per lap.

In order to run a 6:00 mile, you need to average 90 seconds per lap. Most young runners make the mistake of running their first lap way too fast. When you come around past the timer's station on your first lap, you need to hear the split reader say, LOUDLY, "One-minute-thirty."

If you are more than a few (2 or 3) seconds faster than that, you've drastically hurt your chances of running a six-minute mile. You can recover from such a mistake in the 3-mile or  5K, but the mile is over so quickly, this mistake is a killer.

The closer you can come to 90-second laps, the more efficient you are and the less energy will be wasted.

OK. When you come around the second lap, you need to hear the split timer say, "Three Minutes!" That's your target. Be there.

And after three laps, you need to hear him say, exactly as you pass, "Four Minutes Thirity Seconds!"

The last lap will take car of itself. Don't worry about the last lap until you've learned how to run the first three! Milers with more natural leg speed will want a slow pace so they can win the race on the last lap (or better yet on the final straight-away). But milers who want to improve their overall time need to accurately hit certain target times along the way.

If you are going to run a 5:50, you needed to average 87.5 second laps. The arithmetic is a little tougher to do in your head as you're running, but it the principle is the same, as it was for me on my 4:21 — which was easy: I ran 65, 66, 63, 67. Did you note how my last lap was actually the slowest?

In the mile, if you are going for time, there is no sense waiting for the last lap, because by then it's too late. Get those first three laps right, and the last lap will take car of itself!

Get with your coach and have him show you your splits for every mile you've ever run. Analyze your splits with him (and with me if you need to - [e-mail] ).

What do you mean your coach doesn't have the splits for every mile you've ever run?  Somebody should! Youth is a finite experience! I'd really like to know if you are running 75-105-106-89 —— because if that's the case, I can see your problem — the 75 is killing you and you are slowing down 30 seconds between your first and second laps.

This advice is the real thing, fella. There's no other way to do the mile. Show this to your coach.

Answer 3

In practice you need to balance out between long distance workouts and sprint workouts. Also run hills and pyramids (200, 200, 400, 800, 1600, 800, 400, 200, 200). Hope this helps.

Answer 4

i would recommend biking and swimming along with running because biking works your muscles and swimming helps r breathing. the farther you run the more endurance you will have. but mix in some sprints during the week.

Answer 5

You've got to practice more.  Figure out what your weaknesses are and concentrate on that.

If your breathing is all messed up (I'm short winded) then try swimming.  It forces you to breathe right or you'll drown.

If you're legs start hurting then I suggest your try some strengthening exercises.  Squats, lunges or hit the weights if you need it.

The more you run the easier it will get... just don't push yourself too hard or you'll get shin splints.  And don't run on them or you'll end up with a stress fracture.