Improving my mile time...Please Help!!?

Question

Ok so I am a 16 year old girl and I have run indoor track since I was a freshman but this year I decided to run spring track. I usually run the 800m and my time is 2:36 but just for fun one race this spring i ran the mile. I ran it in 6:02 and when I finished I was barely tired. My coach wanted me to try it again and yesterday I ran it in 5:51. Now he thinks i should run it in our league championship (on Saturday) meet and I would really like to get my time down into the 5:45-5:40 range. Is this possible for one week, how should I train?? How do I prepare for race day and not pysch myself out??

Answer 1

it is best to just stay calm.  especially in the race because it relaxes all of the upper body muscles and puts oxygen into the legs to make you run faster and longer.

Answer 2

Work more on pacing than increasing endurance.  If you were not tired at 6:01 then you should be able to go faster.

Answer 3

There isn't much you can do  to get in better shape for the mile in only one week.

What you can do is run a smarter race.

Your time has come down because you are learning how to run the mile.

If you felt like you were barely tired then you know you did not run hard enough.

If your target time is 5:45, then you should run each lap at that pace.

Start out on time with each lap in 1:25 range.

It is important not to go out too fast or too slow.

If you ran 5:51, then getting down to 5:45 is not much of an improvement and you are in shape to do that, all you have to do is run the correct pace.

This week do some repeat 400s with 1 minute rest at 1:25.

If you can do 5 to 6 of them then you can run your race without any problems.

Do one day of 3 x 800 at 2:50 with 3 minutes rests.

Answer 4

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!!!