How long and what would i have to do to get my mile time good??

Question

i am a 15 year old girl and my mile time is 7:28...how could i get it lower??

what time should i aim for over the summer??

what would be a good time for a 15 year old girl??

also, what kinda workout should i do??

Answer 1

lowering time has many aspects. You want to put in more miles with wind sprints. A 440 requires a good start with the right amount of energy expenditure at the end. Basically you should have an empty tank at the end of the 4th lap. If not, you're not applying yourself at the right time. the 4th lap should  have a good amount of acceleration since you are using up all your energy to get to the finish line. Doing 100 yd sprints during practice helps with your fast-twitch muscles and should improve your time. Of course you need the muscles to improve speed so that's where the increase in practice miles help. Playing other sports such as soccer, etc helps with developing other muscle groups important to your overall fitness and thus track time.

Answer 2

by doing a lot of threshold running you can get your lungs and heart in good shape. Also you will want to get some speed doing shorter faster repeats

Answer 3

You should aim for a 6:45 mile. Practice at least 4 to 5 times a week to get it lower. A good time for a 15 year old girl track athlete is between about 5:30 and 6:00 minutes, but for someone who is not a track athlete, 7:28 is pretty good. Workout wise, some days do long distance, prehaps 2 to 3 miles to build your stamina. Some days also do sprints, both short and long, to build your speed.