I need to run a 25 second faster mile!?

Question

Basically, in pe i run a 645 pacing every lap, at our last meet, i wasnt feeling good but did a 6:23.

I really want to go down 25 seconds.

Besides sprinting a little more every lap, any more tips to running a faster mile at a meet?

Answer 1

This may be old, sprint as fast as you can the straight, steady jog the turns

Answer 2

You need to build up to it, creating more stamina and more explosive power for the last lap

Answer 3

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 4

jump up and touch your knees to your chest like 100 times a day, it will build up your leg strength.

Answer 5

So you want to run a 6-minute mile (or slightly better). Sounds very possible given your recent 22-second improvement! You must be in great shape!

Just remember that a 6-minute mile is a 360-second mile. Divide 360 by 4 laps and you get your target lap times — you need to be on a 90-second per quarter mile pace.

Most young runners make the mistake of going out way too fast on the first lap. They do this partly because they are afraid if they get behind the pack they'll never catch up. Nonsense! Let's do the math!

Last week I advised a young runner who was slowing down 14 and 17 seconds on his second and third laps! That's crazy, I know, but that's what most young runners do. And many coaches don't know how much that hurts things.

If you can run a 5-minute mile, then your first lap should be about 75 seconds. Otherwise, that's way out of your target zone.

As you pass by the timer at the end of Lap 1, you should hear her reading your time to you LOUDLY. As you pass you need to hear her say, "One Minute Thirty!" At the end of your second lap, listen for "Three Minutes!" and after three laps, "Four Thirty!" Now you're on perfect pace for a 6-minute mile. Put the gas peddle down and run your last lap a little faster and you'll be at your 5:58 target.

I can't stress enough that the first lap must be very close to your 90-second (One Minute Thirty) target! If you start out 10 seconds too fast you are going to be in oxygen debt and it's going to hurt you the whole way. Your heart and lungs cannot feed oxygen to your legs that quickly. Your legs will slow down, but you won't feel like you've slowed down. But the stopwatch tells the tale and it never lies.

Print this out and show it to your coach. Trust me on this, this is the real deal. You figure this out and you'll be on your way to a lot of success on the track.

Don't worry about getting behind the pack. They will slow down and if you stay on pace you will catch them. If they are way off pace, you will go by them like a hot knife through butter. Passing one person is fun, but passing 10 is a real thrill — I know because that exactly what I did at the state meet my senior year!

Go for it! Yah!

One more thing, I would never have a runner (new or experienced) test herself by running a mile on the track in practice. Three laps is all that's needed. Get those first three laps right — that's the most important thing.

Please ignore any advice above about the last lap! At your level of experience, the real race is for time and that contest is long, long over before you begin the last lap!

Leg strength is also irrelevant at your stage. You need heart and lung ability. That's the motor that feeds the machine. The only way to build this ability is through continuous aerobic running (biking is OK, too, but only if it's hilly). But you are obviously in pretty good shape, so race smarts (early race control) is the only thing standing between you and a 5:58 mile. It might take a few times out — learning the hard lessons. Please ignore anyone who tells you to go "sprinting a little every lap." That's really, really bad advice!

Next year, if you want to run 5:20 (320 seconds, remember your target pace will be 80 second laps). Run a lot, ride bike, swim! Have fun being a kid!