How to shave off time on my Mile?

Question

I'm 17 and a Sr at my high school. the school record for my gym class is unusually high at 4:47. I run the mile in 4:58. I'm in the middle of cross country right now and i wont have to run the mile again till winter track starts in December, but i wont have to go for the record till the Spring. whats the best way to train the shave off the 12 secs i need to get rid of.

Answer 1

shave your legs and practice

Answer 2

run a whole lot during the offseason and run at least a mile everyday on the treadmill to get ur endurance and stamina up then u can work on healthy eating

also u can work on pace by keeping a fast pace throughout ur mile (dont go so fast where ur tired towards the end) make sure u keep it steady and u have a good finishing sprint at the end of the mile  

Answer 3

That's actually pretty do-able. Just get up to 50-60 miles a week with a tempo run, a hill workout, and a long run each week for now during cross country. I'd tell you some track workouts but I haven't run track with my good coach yet so all I know are crappy workouts for like 400 meter runners.

If you think 4:47 is unusually high just think how I feel about trying to break the 4:36 record this year. I'm an 18 year old senior and I ran a 4:54 freshman year but haven't beaten it since because of various injuries. I'll probably be running 18's or 17's in cross country this year but I still don't know if I'll be able to get to that record by the end of the school year....I've gotta go all out in indoor track, and that's where you should improve too. Don't worry I think you can do it, your's seems attainable if you run consistantly.

And obviously you need to run each lap the same speed besides maybe the last one should be your fastest, but I'm guessing you know that if you're running under 5:00.

Answer 4

keep doing the same thing every day a time your self untal  you get what u want

Answer 5

Only yesterday I was reading an article on the internet on the subject of  'Lactate Threshold' associated with running.  I don't recall which web site it was and, unfortunately, I deleted it from my internet's history. If you do a google on 'Lactate Threshold' I'm sure you'll find the answer you're looking for.

Answer 6

There is not secret. Just train, run, work hard.

Simple as that, no shortcuts in the running.

Answer 7

intervals of 400's at your race pace or a little faster, for track we run about 6 to 10 400's at 70 second pace with 2 to 3 minutes break if you are wanting to run a 4:40

also running 1200's which is 3 laps during practice, at your goal mile race pace, will really help you be used to running fast for that long

and dont forget about distance! you should get plenty of that from cross country but high milage really does help

Answer 8

right now you should be more concerned about math class. you only need to shave off 11 seconds. dunce.

Answer 9

do the leg raise

thts the one where you lay down and raise you legs like a 10 inches above the ground and hold em up for one minute and do several of thoes everyday, like i would recommned start of w/ 3-5 perday and work you way up to as much as you can or untill you really start pushing it after about 2-3 months or so

this really helps you build your endurance hence you can keep you faster speed going for longer time

and also work on lengthening your stride a lot