How should I improve my mile time??

Question

My mile time is 5:19 right now but I want to get under 5 minutes

but I dont have that much time on my hands. So what are some quick and easy things I can do to improve?

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

you dont have much time that causes problems....

i would say that you would need to eather weir weights or run for as long as you can till you don think you can any more (So crost county)

Answer 3

practise practise practise. also it will help if you practice.

Answer 4

For being 13 that is great considering I am 17 and my bet is 5:32. I also want toget below 5 but need help.

Answer 5

Runner's help site:

http://forums.runnersworld.com/eve?cm_re...

Answer 6

how old are you..what state do u do track in

Answer 7

Suggest you find a big smooth grassy field. If you can find a running track, fine. Warm up for 10 mins [perhaps jogging there]. then start to run alternate fast bursts [but not flat out] and slow jogs for as long as you can. The fast bursts should be mixed distances 200-1000m, the recoveries half as far. Your target should be to run at below 75secs per 400m for distances up to 600m. As you get fitter you'll go even faster. Do this on alternate days at least  twice a week.