Improving Mile Time By A Ton?!?! Need Advice*?

Question

I love running and if I could I'd do it forever but I was wondering if I could improve my mile time of 5:20 to 4:40 in about one year? By the way im 14 in eigth grade and Im really commited. So if someone could answer this question and give me a workout that be sweet!

Answer 1

That's a great goal but realistically you should try to knock off 25 to 30 seconds in the first year and then 10 to 15 seconds a year after that. It gets harder as you go. By the time your a senior you could be under 4:20 if commited.

Slowly work yourself up to 6 to 7 miles a day at 6 minute miles then faster of course. 2 days a week work some 1/4  and 1/2 mile sprints in at 65 sec for a 1/4 and and 70 sec / 1/4 for a 1/2 mile. Push yourself hard during these sprints with 45 second rest time in between 10 to 20 - 1/4's or 5 to 10 - 1/2's. Only run 3 to 4 miles  on days when doing sprints.

Weight train the other 3 days a week with light weights after running  your mileage.

DON;T USE ANKLE WEIGHTS IT IS VERY BAD FOR YOUR JOINTS

Good Luck

Edmond

Answer 2

You could do that in about 6 months if you really wanted to.There is a kid at my sckool who cut 40 seconds off his time in about 6 months.He trains everyday after track practice so he is already tired.We have track practice for about 2 hours and he runs a couple miles then and then after practice he puts on his ankle weights and goes back to the track and runns about 5 more miles.If you want to be a good endurance runner then u have to run longer then you would usually.Try to run nonstop for as long as you can.Dont stop!Just keep going.When you get to the point where ur legs feel like they are goin to fall off thats good.If you cant stand then rest for a minute or two and then do the same thing.Do this almost everyday and i garentee that you will cut ur time off by at least 30 seconds.Good luck and hope this helps