How can I get to a 6:30 mile time in 9 weeks?

Question

I am a female and currently have an 8-minute mile.

I ran CC last year but have been procrastinating all winter.

I need a specific way to get this mile time!!

Answer 1

Nora, so much depends on your current training regimen, and how much you're running now.  But lacking that information, I can only give a generic answer, but BY NO MEANS do I recommend immediately jumping into mileage without a good, sane, progression.

You need to be doing base training if you aren't already.  That means logging mileage maybe up to 1.5 or 2 miles a day.  Once you've gotten a base, you can start speedwork on the track twice a week.  Do 10x100s, run the straights hard, fast, relaxed, controlled; then rest, relax, jog, walk the turns.

Good Luck

Answer 2

really practice your breathing & find a pace thats good for you cuase you dont wanna runn hella fast then be slow & behind in the end.. but do that would be to just run it out

Answer 3

I say do sprint drills a LOT, and then practice breathing...Just plain ol running on the track helps and while running thinking of a song to get you in rhythm would be a big help...and make sure you distribute your energy well like you need to start fast then while in the middle, slow it down, then sprint to the end! good luck

Answer 4

1) Time yourself - promise you'll knock 10 seconds off everytime you run again

2) Don't just practice running a mile, try shorter, more intense runs (400 m for example) to really get your body working hard

3) You don't have to get down to 6:30 before the day - you'll probably find taht when the day comes and you have competition or whatever it is that's happening in 9 weeks your competitive instinct will kick in and you'll perform a lot better than you'd been doing yourself.

DON'T OVERWORK!!

I was trying to do something similar to you for a 5k race. I ran almost everyday and noticed a decrease in performance. Your body only actually gets fitter in the periods between exercise.

Answer 5

you can do it yey go u

Answer 6

That should be now problem.  2-3 times a week up until then do a 2 plus mile run and 2-3 days do some sprint work.  If you are running an 8 minute mile it will be nothing for you to get down to 6:30 in 9 weeks.  After two weeks run the mile and try and take 15-20 seconds off your time.