How do i get a faster time in the mile?

Question

I run a 5:58 currently and i only have 3 more meets left. so im about as well trained as i will be. What should be my strategy? I notice i go too slow the 2nd and 3rd laps, so i be mildly tired by the 3rd or the 2nd? how should i breathe? what should be my splits? Also how do i pace myself better? thanks.

Answer 1

k, what grade are u in? im in 8th and im a boy i run it in 5:13 dont go out fast in the 1st lap. the 1st lap should be around 75 seconds, pick it up a little bit by the 2nd lap and try getting 73 seconds if its possible, the 3rd lap is the most important lap. run your butt out in  the 3rd lap because that will depend if you beat your personal time (pr) and its the most important one. its pretty much a sprint and just finish out your 4th lap with whatever you have left in the tank. focus in the 3rd lap tho, thats the most important one. it depends on what youre strategy is going to be because i dont know if youre the fastest kid or not. if you are, then just set the pace for the other guys to run. if youre not, try sticking with the fastest kid and be with him the hole time. make a move on him in the 3rd lap and youll be gone. also pump your arms (move them up and down in a 90 degree angle) this also helps alot

Answer 2

you can only do what youre comfortable with. keep your strides and breathing the way you usually do. trust me, ive run cross country and track for about 6 years since i was 9. the only way to get better is to run MORE. run outside of practice if you must. always work your hardest on sprinting for the first half lap or lap. thats the only way you can end up on the top at the end of the race. also, sprint your hardest the last lap. the main thing is you must work on your sprinting and endurance. I know you only have 3 meets left, but do this work for next season.

Answer 3

Pace is the hardest part of the race.  However, it's also one of the most crucial.  See if you can have someone pace you during the race.  if not, here's a good idea for race prep:

The day before, go out for a lighter day, say 20 or 40 minutes, depending on what a light day is to you.  Then, when you get back, do 1-2 laps of ins-and-outs (strides for the straightaway, walk or jog the curves).  Stretch a bit, then run 1-2 laps at mile race pace.  This pacing helps you during the race, because its a bit of muscle memory for the pace.  Remember to stretch and ice.

Don't worry too much about strategy (shut up and run, as my coach says), but if you must have a vague plan, generally you want to run your first lap a few seconds (2-5) fast, to cover for what you'll lose later in the race.  Your second lap should be right on pace.  Your third lap is the hardest one, and you will be tired during it.  However, it is EXTREMELY important to hit the pace here, or you may lose your race.  For the last lap, speed up a bit when you start, and kick the last 150 or 200 meters.  It isn't an easy way to race, but it provides great results.

Good Luck!

~Abab

(P.S. if you need further clarification, or explanation, feel free to email me.  Send me one to tell me how you did also!)

Answer 4

Try having longer strides, take longer steps & exercise your leg muscles by lifting weights with them.

This is a good way to make the weight of your body much easier for your legs to push you along faster.