I'm running a mile in 12 minutes; i'm a smoker. Help on run times besides quitting smoking?

Question

Unfortunately, I am addicted to nicotine and the inhalation of cigarette smoke. I have an agility test coming up and need to be able to run a mile in 10. So far I've been successful at jogging a 12 minute mile and another mile or so after without walking.

I was wondering if anybody had any tips to a 10 minute mile?

I have until mid july.

I run on MWF.

Should i do more distance?

Should i work on speed?

What should i do =]

thanks!

Answer 1

Well, you have about 6 weeks left, which is about a full training cycle (to show any major improvement). What you need to focus on is: Add more mileage (10-15% weekly increase), eat healthy, drink a lot of fluids (no alchohol please), do some short sprint at 95% speed after full warm up or after your daily run. This will make you a 10 min. miler in 6 weeks.

Answer 2

You should be able to walk a mile in 12 minutes

If you try a bit harder, even with the smoking, you should be able to break 10 minutes

How heavy are you - maybe losing some wright would be a good start

Answer 3

Distance before speed.  Just keep running miles (and making sure to increase your mileage gradually) and you should get down to 10 minutes.  If anything, after the run go to a local track or football field and do 4-6 sprints of either 100 meters or 100 yards.

Answer 4

STOP SMOKING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Answer 5

more distance thats the way to go you should kick the habit but i see just run more the more you run the easier it will be for your muscles and the day before you do it nothing long just a nice jog dont want to be to tore up before the day also just run more distance and keep it at a comfortable pace monday do harder pace wen do a nice easy and fri do another harder not hard to where you cant do it but to were you cant talk while running like my coaches tell me and wens be a conversation pace take it easy stay loose for a more harder day

Answer 6

Smoking or not, you can hit the 10 minute mile.

Practice HIIT training. High Intensity Interval Training.

You sprint 10 seconds jog 1 minute repeat. Build up to a full set of 12 repetitions.

To help, you can buy a HIIT timer (google it) or buy a round timer in the boxing section at a sporting goods store.

It will beep when its time to sprint, and beep again when its time to jog.

Oh, and I want to say, QUIT smoking!  I smoked for 5 years. I quite- I'm running in the NYC Marathon this November.\

more info: google High Intensity Interval Training

-Good Luck

Answer 7

Wat i learned in school was that when people smoke they feel relaxed and energized. wat you need to do is probably find something that makes you energized.

Answer 8

yeah, you cant do that when smoking. I think its a rule. And probably a scientific fact. To run well you have to have strong lungs. If you smoke, your lungs are weaker and cant get enough air. Work on stronger lungs.