How do you really prepare for a 4 mile run?

Question

The other day i went for a mile swim, felt fine. Couple of weeks ago i did a 3.6 mile run in 28 minutes. Today i did 1 mile and had to walk back home because i was sooooo wrecked.

There must be something im doin wrong!! So how should i prepare?

Answer 1

As Dave said, you can't just go out for a run once a week and expect to be prepared to run a 4 Mi. race.  It takes time to build up your miles and run every other day or even 5-6 days a week.  Then it will become more natural of a habit and easier to do.  If you just want to finish that is one thing but if you plan on trying to do your best and being proud of your time........you need to put in a lot of running.  Also don't do more than two hard runs a week.  Good Luck, contact if need more help.

Answer 2

Don't push yourself too hard everyday. You need break days in between your hard workouts. Try to be more consistant instead of really slow then fast, or fast then slow.

Answer 3

you have to run everyday, but dont make each workout a race or time trial. It takes a long time to get in peak running shape

Answer 4

go jogging 3-4 times a week, always leaving a day inbetween

here's my schedule:

10 1 min sprints, 2 min of very slow jogging between each sprint

40 min run

25 min very fast run

Answer 5

hydration is key, also after a long run allways do a short run the next day. if not it will mess your legs up? and keep building your legs up.