I have to run a 7:30 mile in 4 weeks & I run about a 8:30-9:00 minute mile. What kind of training shoud I do?

Question

I'm an 18 yr. old female, and I've been running every day for the last 3 weeks. Last year I ran 1-2 miles a day 4 days a week. I am on a college dance team, and I used to be a gymnast, but I have never run much before last year. I just need help knowing what kind of training will make me faster, like long distance, sprints, or inbetween and how much?

Answer 1

Randy has a good plan, though I'd probably add a 4th run per week in there. You're not new to running, so a 4th run won't kill you.

I would disagree that you need speed work.. I don't think anyone really thinks a 7:30 mile is fast.. It's good enough to be considered in-shape. I would certainly go with longer runs over speed work.

Answer 2

I agree with Maxx P.

To improve with distance runs you need to train by running further. You may need some speed workouts also, through maybe 200m sprint in there or a 400m. But focus on distance. The more you run it, your time gradually drops.

Answer 3

You need speed.   If you have access to a treadmill, that would be ideal to push you.   You CAN do this, but I strongly suggest 6x a week of running - 3 days of  8 x 1/4 mile or 4 X 1/2 mile repeats at the 7:30 pace or faster, with some easy running in between, and then 3 days of 3 mile moderate runs.

Answer 4

Pacing is good to do, to run a 7:30 you need 2 3:45 1/2 miles or 4 1:52 400 meters.  So practice running 400 meters at 1:52 pace with a few repititions and the same with the 1/2 miles.  

Also do some speed workouts like 8 400 meters around 1:40 pace with plenty of recovery time, I'd say 3-5 minutes between each one.  

And you should keep doing distance, you want to switch up what you do, do speed one day and distance the next.

Also with a week to go, cut back on the mileage a little bit.  You only get better from recovering from a workout, the actual workout will break down your muscles.  So don't run 6 miles the day before, it will make you worse.  Do your longer distances this week and the next.

Answer 5

I'd probably get on a regime of something similar to this, days that have an asterisk next to them are days i would run on a steep incline if you have a treadmill with that option. Running on an incline will make you run much faster on flat ground. If your race is on the 4th week i would take it easy and run a mile 4 days before the race, then maybe do 3/4 mile 2 days before the race. -goodluck

WEEK 1

Monday - 1 mile run

Wednesday - 1.5 mile run

Saturday - 2 mile run

WEEK 2

Monday, July - 1 mile run*

Wednesday - 2 mile run*

Saturday - 2 mile *

WEEK 3

Monday - 1.5 mile run*

Wednesday - 2 mile run*

Saturday - 2 mile run*