How can I improve my mile time?

Question

Hi,

I'm entering high school this September and I want to get a better time on my mile. The P.E. program is very tough and I am tired of being the "slowpoke" in my class. I usually get around 7:40 to 8 minutes.

Thank you!

Emmie

Answer 1

try this.....

-do intervals----- .take ur goal time divide in fourth. take this time and run 400 meters in this time. repeat it 4-8 times. with about 2:00 rest in between. and in the future slowly decrease ur rest time.

-hill work outs--- run hills as fast as u can. u kinda have to set ur goal time for this depending on the length and steepness of hill. repeat 6-10 times. remember to time ur rest time and kepp it to about 1:00

distance work out-----run from 3-6 miles and try to improve ur time and distance every week.

do intervals and hill workout once a week and distance work out 3-4 times a week. and remember to do warm up run b4 and after intervals and hill workout . and also strech b4 and after all workouts. if u feel sore ice ur muscles. do few pushups, situps or crunches everyday to help build ur muscle endurance.this is was the basic workout in my track team.

also every 2 weeks during intervals day u can run a timed mile to see where u are at. remember warming up and streching b4 the race really helps u drop ur time.

Answer 2

try running some 100 meter intervals. what you do is you sprint one hundred meters then walk it back. you repeat this process ten times twice a week. you may also just want to plain go running. try to push yourself more when your running a mile and when your almost done try to sprint the last 100 meters of your mile. good luck!!

Answer 3

You could just practice running one mile over and over again. Or, you could run your hardest starting with something small (for example a 400) and every two days, add on another 200 or so to the total. It may seem a little short at first, but by the end of August, you'll be running a ways and be in great shape.

Good luck!