I need help on running 3.1 miles faster!!?

Question

I have several questions. I have to run 3.1 miles in under 30 minutes.

-What would be a good strategy? I'm thinking about running for 1 minute and sprinting for 10 seconds. Is that a good idea?

-What time should I be at when I'm at 1/2 a mile to make sure I make it to 3.1 miles in under 30 minutes? (for example, should I be at the .5 mark in 4 minutes?)

-What time should I be at when I'm at the 1.75 mile mark?

-Should I take long strides, lift my knees more, pump my arms more, etc.?

-What's the best strategy for going up and down hills?

I'm running to see if I'm qualified for the race tomorrow, so I need all the tips I can get! And you don't have to answer all of my questions.

Answer 1

8 min. per mile is a good speed

at the .5 mark 4 min. is good

at the 1.75 mark 1 1/2 min. or 2 min. is good

and just run don't think about how you look so much when you are running just run

when you are going up hills just try a little bit harder and just run through the burn

Answer 2

a stopwatch would help you.

p.s. i AM black, the color of the avatar is just my skin color.

Answer 3

Hey I am a really good girl runner. I run about 20minutes for a 5k & my sister gets like a 18.5minute...I started out running like a 26minutes but it's gone down a lot!

Do not try to run for 1 minute and sprint 10 seconds b/c you will get worn out!

You should be at about 3:55 at the half mile and then be at about 7:45-7:50 at the mile...I would concentrate on getting good times at the mile rather than half miles etc.

Then at the 2 mile you should have about 16minutes.

For hills---going up: take shorter strides, bend forward a little bit, pump your arms, and go pretty hard up.

Going down: stay relaxed, relax your shoulders and expand your stride & take advantage.

Believe it or not, but the longer the distance the shorter the stride, have a knee drive but don't have a really long stride just have a medium stride with fast feet.

Make sure you breathe OUT every other right step & the air should come in automatically.

The first mile, stay with someone who looks like a good competitor and then the second mile people tend to get slow...so stay strong and work on moving from one person to another, look at the steps they are taken and take more steps then them and make your strides longer than their's(but don't overstride) then the last mile pick it up! The last 800 you start sort of sprinting, but go really hard!!  And pass a lot of people and then the last straight away you give it all you got!

Also, make sure you get some water the day before you run. Your pee should be almost clear and make sure you don't overdrink the day of the meet. Just drink enough water that you think will hydrate you. The day before try eating some protein and some carbs, don't overload it on the carbs though and have water along with.

The morning before, avoid milk & eggs, and apples but have something like a banana or an orange. Some people don't like oranges on a meet, so if you're not sure then just have an banana. You want to eat 4 hours before you run (if possible, if not then have a small snack 2hrs before) and drink your water 2 hours before. Also, if you have an injury, make sure you take some advil 2hrs before also.

Make sure you have a bowel movement the night before or the morning before. If you drink lots of water, yes, you will pee about 2 times before you race, but don't worry about it, it's normal. Sleep about 8 hours also.

Also, you can use a mp3 player, but I wouldn't b.c I get into the songs too much...instead, concentrate on the race the whole time & dont use an mp3 player. It makes you compete more.

Hope this helped & good luck!

Answer 4

running a 3.1 under 30 mins is quite simple, you probably can do it with a easy jog xD if you do less than a 10 minute mile for each mile you should do fine, and a 10 minute mile isn't that hard to run trust me :D

so if you really want you can be at the .5 mark at like 4:45mins but that's if you want to take it easy, if like go a medium pace, you can bring it down to like 4mins-3:30. and at the 1.75 mark you should be under 15 mins at least probably 14mins.  

And the thing about sprinting for 10 seconds and running for 1, i wouldnt recommend it, it probably tire you out alot, if i where you i would just stay the same pace the whole race.

And for going up hills, i usually try to pump up the hill just to get done with it, DONT EVER SLOW DOWN GOING UP A HILL, and then people tend to slow down when they go down, but stay the same pace, as you were going before the hill.

Also if you have a friend runnign with you, try to run with them, push each other, it so much easier to ahve a friend next to you than running by your self.

And before the race, make sure you eat a lot of carbs like pasta and drink lots of liquids mostly water, and go to sleep early.