How can I get my mile time down to 5:30 and under for next year?

Question

I am in 10th grade and just started running. I am running a 6:45 and I am very disappointed with that. I am running track. I want to know what workout I can do over the summer to get my mile time down to 5:30 or less by the fall. Please give me suggestions!

Answer 1

Mile times sub 6 for track is doable, if you eat right, and run all summer.

Get on a training program, and keep your body fat percentage around 15% or less.

The best runners are 10% or less (not recomended for good health).

The best workouts during the summer will mix distance with speed workouts.  

Many distance runners make the mistake of not adding speed trials in the weekly runs.  We used to do mile time trials once a month.

Run a mile as fast as you can.  Rest for 5 minutes. Repeat.  Rest. Repeat.  Then go home.

Sometimes, we do sprints too.  100's.  200's.  400's (meters) around the track.  Even though we run 3 mile races.  It's key to teach your legs (and back and abs) speed.

The last major thing to achieving sub 6 min miles during races is FORM.

Learn to work your arms, keep your head up, and keep moving forward.  Having an enthusiastic attitude helps, and if you keep a record of your times, feel good about the improvements, you can get there.

GOOD luck and keep us posted on the results!!! You can DO IT!!!

:)