How to be a better Mile runner???!!?

Question

ok so back as a freshman in track i was able to pull off a mile in 4:53 and so now that i am a sophemore i wanna do way better, but my couch really sucks, all she does is tell us to run and we run lol SO i wanna have a good workout schedule so that way when track season is here i can kick some ***!!!

Answer 1

Many ways to imrpove your running - the best is probably to progress running intervals - as a mile runner the best interavls will be 400's, 300's, 200's and 100's.  Sometimes you should ladder your workouts for instance 100, 200, 300, 400, 300, 200, 100 or 8X400 intervals.  

Your intervals should roughly be a bit faster than you best time or 4:53.  For a 400 just divide by 4 or roughly 1:13 per lap.  As you mile time improves you can increase your quarter speed.

Probably should also work on weight lifting especially squats and focusing on legs and arms.  May also want to run a few miles before weight lifting and after to break up your routines

May want to focus on hill runs or short bursts up hills!  You want to work on explosive strong runs especially on running over the top of a hill!

Work out running in water - do intervals in the pool especially when fatigue or recovering from injuries or a hard run!

Work on your 5K time probably want to break at least 18 minutes.  This will condition your endurance.

Will also want to run in the 800 meter run - this will work your anaerobic level.  

Also work on your strides and form.  Work on bounding, skipping and hopping!  

Good references for a mile runner is a classic Roger Bannister's four minute mile - or Sebestian Coes book on running and training. Also invest in a heart rate monitor or Nike gadget to keep track of your heartrate and mileage.  Keep track of your progress and remember to taper for key events. Pryamid your miles for instance

Week One 30 miles

Week Two 33 miles

Week Three 36 miles

Week Four 32 miles

Progression is a series of ups and downs

For heart monitoring in general want to start running after an interval when your heart rate hits 120.  Let your heart tell you when to go - since your heart does not lie.  Your see that your recovery is sooner when you first start and longer the more intervals you run.

Answer 2

work out, and run alot more than you did before.

Answer 3

You have a good start! To be a distance runner, you run and run some more! With the mile, however you need some speed along with that endurance, so be sure to include some speed work as well. Sprints, intervals, etc. This can be a simple picking up your pace for a few hundred yards during a long run or specialized work outs that are focused on speed at least a couple of times a week. If you want to run a 4:40 mile you need to be able to run a 1:10 quarter, so that is what you would work on. Even is you could only maintain the pace for a half lap you should run that pace until you get used to it. A half lap with a short recovery and then the same thing with a shorter recovery until there is no recovery period and you can run the 1:10 quarter. If you don't have time during practice to it on your own before school or on week ends. Good Luck

Answer 4

You should gradually (but safely) increase your weekly mileage.  As a miler you will want to have one day each week that you contribute to interval training, doing repeats of 1000 meters, all the way down to 200 meters.  Also take one day each week to do a tempo run at a nice pace of 5:30-6:00 pace for 4-6 miles.  Do not be afraid to take a day off during the week.  The best way to increase your abilities is by increasing your mileage, which will help you increase your anaerobic threshold.

Answer 5

Ill break down a week for you just add this on to whatever your coach is telling you to do or just ignore her and do this workout instead lol.

Monday - 5-6 miles at a hard pace, probably around a 7 minute or less pace.

Tuesday - 4 miles as fast as you can do it, work yourself really hard here.

Wednesday - 3 miles at a moderate pace.

Thursday - 4 miles slow an easy to recover for track workout.

Friday - Speed workout on the track do 5 or 6 400 meters in under 70 seconds.

Saturday -6 miles at a moderate pace (7:30 - 8:00) to recover.

Sunday - Rest

Answer 6

You should also run at home or on a tredmile. It makes you more inshape so u can kick some***

Answer 7

With it being xs season,  it would best for you to join the xc team for your base work. Then do some strength work,for 6-8 weeks, over the winter break and continue to build you mileage. Then in early January, find an all-comers meet and run the 1 mile for a time, then do the 3,000m, 2mile or 5,000meter run as a workout.Use your 1 mile race time and figure out the average time per 400m. Next,subtract 3-5 seconds from the average 400 meter time to determine your date pace.

A workout should follow this format:    

Warm up for 10 minutes on grass

8x100-150meter strides.

stretch out

6-8 x400 meters at date pace

Warm down for 10 minutes on grass