How to train over the sumer?

Question

well i gest got out o f school today and im looking for a way to train my self over summer to get faster for next year.

i am in 7th grade and i can runa milre in 6.54 im looking forward to geting my time to atleast 5.59 in 8th grade is there any way i can achive this and if so whut is a good training guide

Answer 1

alright, once again i see people giving you long played out answers for running.  on mondays, wednesdays and fridays set out to run 2 miles, not 1 mile, but 2 miles because youll teach your body to perform better in the mile by training it to run longer distances. when you get on that last lap in the mile youll find much more energy because youre use to running twice as long.

on tuesdays, thursdays and saturdays do strenth training.  run a lap on the track, get down and do 25 push ups, do a lap, get down and do 15 sit ups, another lap, do 30 crunches.  what that training does is to teach your body that its always got something left in the tank toward the end of a race. it strengthens your abs and arms to push harder when the rest of your body starts to get fatigued.

use sundays as a day for extra stretching and resting up, then back to work mondays!

Answer 2

run 3-4 times a week for 20-40 min (long slow runs and fast short runs9, also integrate some intervall training

in addition to running, go swimming a lot and if you can, bike

Answer 3

1. Run one "long" run per week, at least three miles or more to increase your cardio capabilities.  Run this slowly.  Since your running a mile at around  6.5, run each mile on the "long" run at around an eight or nine minute mile.  What ever feels comfortable enough to be able to talk to somebody if you have a running partner.

2. Run one mile once a week at a specific goal speed.  Say slightly slower than your fastest mile last year.  Slowly trying to increase the time.  Slowly.  Increase by seconds, or fraction of seconds.

3. Do several sessions per week of speed training.  Try doing 100 meter repeats as fast as you can.  Then do 200 meters.  Then 400 meters, etc, etc.... make it fun.  For instance do 100 meters, then 200, then 300, then 400, then 300, then 200 and finally 100 meters, like a pyramid.  

4. You can also try mathematically breaking up the mile goal you want to achieve.  If you want to run a 5.59, try running quarter miles at a time at 1.39 minute pace.  Then try putting them together so your running a half mile at a time at  2.7 minute pace.

5. You might also have fun with interval training.  Run a mile, but start out slightly slower than normal, then pick up the pace for a short bit then return to your slightly slower pace, repeat over and over, until you've run the mile.  For instance, on a track start your mile then after 200 meters or so sprint for 100 meters, then return to your original pace, for 200 meters then sprint for another 100 and so on...

6. You might also want to consider strength training.  Do sit-ups to strengthen your core, and pull-ups with your palms facing away from your body to strengthen your back and help maintain your posture.  Posture and a strong core contribute to a strong all around runner.  

7. In addition to your speed training you might also want to do weight training on your legs.  Go to a gym or find a friend that has weight machines that you can do leg resistance training.  Work your glutes (yes, that's your butt) and your hamstrings(the back of your upper leg) and your calve muscles (lower legs) for a good strong kick, and your quadriceps (upper thighs) for stronger leg turnover.  

Try running on different surfaces.  If you live near the beach go run in the sand it offers more resistance.  If you live near trails go run in the woods, it will strengthen your ankles.  

Whatever you do though make sure to take plenty of time to rest between workouts.  For instance on the days after your speed training take the day off from running.  I like to do my long run first thing every week on the weekend.  Then since I'm not to blasted from that I'll do interval training the next day.  Then I'll take a day off.  Then I'll do speed training, take the next day off.  Then maybe I'll run a tempo run.  Then I'll take the day off before starting all over with my long run.  

Some people won't have to take as many days off as I do.  If you can manage to run almost everyday then make sure to alternate hard workouts with lighter ones.  But, still take at least one day off per week to let your body recover.  Especially after an extremely hard workout.  For you this should be your sprinting and speed training.

For your intents and purposes you should focus on the speed training.  That is what is really going to give you a strong kick throughout the race so you can meet your goal of 5.59.

Good luck!  Happy trails.

Answer 4

go to runnersworld.com

look for teh smart coach feature

enter your times or time you want to get

follow the training plan