Improve Running Times?

Question

I ran a mile in 6:09 in my first track meet this year, but to qualify for the state meet you have to get 5:45 or under in a meet. I have about a month. Any advice? (I'm 13, eighth grade)

Also, I need 5K advice. My first ever was 21:07, but I'd like to get it faster.

Answer 1

keep your training i run 5:11 for one mile 11:09 for two mile and my fastest 5k was 19:08. what state do you live in that has state meets for middle school? by the way i dont know if five forty five is right becaus in my first meet in michigan their was five kids that ran under 5:30, in a dual meet to. but it could just be your state good luck. your five k will take speed training like getting a fast mile. so once you reach your mile goal you will reach your five k goal also.

Answer 2

depends WHEN you have to qualify by.  i assume you've got a good coach?  and the coach's job is to make YOU run faster.  of course, it's all up to you, basically.  i recommend to anyone who wants to run faster that the physiological "reason" you can get faster (without using steroids, heh) is to do workouts wherein you go ANAEROBIC -- that is, run/workout faster/harder than you can self-oxygenate.  the best anaerobic workouts (well, easiest) are intervals and hill repeats.

sounds like a good 5k so far!  THAT event you WILL improve, just keep running.  after track season ends, take a day or so off then go out and run a "long" run (whatever's "long" for you -- let's say 5 miles).  do it easily -- don't push.  next day run a hard 2 mile run (after jogging a half-mile or so to warm up).  "cool down" with another 1/2 mile or so.  next day rest.  following day -- "go long" followed by a hard run the following day, then rest.  i believe in the "3 day cycle" -- especially at your age because i and anyone else who really likes running don't want you to burn out.  the ultimate goal should be for you to still be running 40 or more years from now.

Answer 3

6:09 is really good, and so is 21:07. To qualify, train, that's all you have to do. Go for long runs, eat well, etc. Do fartleks.

Answer 4

For an 8th grader, your times are fantastic! So to improve, just keep on training, and do strength training one or two times a week.

Answer 5

sprint up and down hills

Answer 6

Long slow runs help to increase the dexterity of your muscles... granted they work best at the start of training seasons. A good way to shave time as well is to hydrate and diet well before a competition. Remember that the most important night is not the one right before the competition but in fact two nights ahead, so start eating well/resting up then and you should be able to get your times down. As you adjust and figure out your bodies limits you'll also know how to pace yourself and use all the energy that you are given to its best ability.

Answer 7

u culd do 800 repeats, trey to keep the times consistent, cause two 800s make a mile, the more u can pull down ur 800 times, the more u can pull down ur mile times. also some endurance work works too, if you can run longer without getting tired then u can use the extra energy u have to run faster in ur races.

For the 5K, basically the same thing. make sure u have a stratedgy for how u r gong to run. different courses mean different times, so u have to play it smart and run certain ways in certain areas. like if you are on a hilly course, on the big hills run on ur toes, u covr more ground and it keeps u from giving up if u scale it fast enough. on flat courses, take advantages of the flats and run fartlicks (interval sprints). u have to learn to take advantage of the course given to u. good luck

Answer 8

Honestly, for a 13 year old your times are way above average. At this point you are physically in shape and all you have to worry about is the mental side of running. You can't let your head get to you. When you feel the pain you can't just slow down. You will just regret it if you don't do your best. You have to push your limits. I believe that you will be able to get under 5:45. You just have to put the training in. Don't take any easy days. Work hard and you will reach your goal. Good Luck!