How do i improve my mile and 800m time?

Question

my best time for a mile was 6:47, and i want to bring it down to 6:30. my best 800m time was 2:57, and i want to bring that down to 2:50.

any advice??

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

Record yourself running and observe for proper technique. other than that lots of sprints

Answer 3

run faster

Answer 4

As far as the racing itself goes, make sure that while you run the first 3 (or 1 (800)) lap(s), you conserve some of your energy. Focus on someone in front of you that you want to catch and really work on it. See if you can catch up to them by the beginning of the last curve (200m to go!) on the curve and straightaway, plan on seriously biting the bullet and running as hard as you can.

I am in 8th grade and have a 2:20 in the 800 and a 4:49 in the 1500.

Answer 5

Ok well right now i run a 5:25 mile and an 8:17 800m.  I slowly kept increasing my mileage and going longer each week. Just increase how far you run every week and set a weekly mileage.  Also while you do your mileage try to increase speed.  I reccomend a minimum of 15mi per week when starting off.

Answer 6

hey great times first iff

you have to do your long distance days but also  your speed work days with like 5 400s

or like 200 400 600 400 200

or like a mix and 2 400s and 1 1/2 miles and then 2 400s

good luck hope you get the times down