Mile running strategies?

Question

I'm in 6th grade, going to 7th. Last spring I ran a 6:26 mile(I think I still could've done better). I would like to get a 6:00-6:15 mile by this fall. I'm in cross country, which should get me better in the fall too.

At my school, one lap around the track is 200m. I need to run 8 for a mile. How should I start Lap 1,2,3,4,5, etc.?

Any tips for runnning too?

Answer 1

I was a runner in middle school, and for a little while in high school as well.  The best practice for running the mile is to build up your endurance so that running the mile isn't so tough when it comes time for the real race.  The best way to build up your endurance is just to run for really long distances each day, gradually running longer and longer distances (I used to run 6-8 miles per day in high school). Getting used to running this distance will make the mile seem like a breeze.

When you are actually running for your team in the real race, there are some strategies that I used to have.  

During the first two laps, people will generally run at a very fast pace, almost a sprint.  The key is just to stay with them, getting too far behind the other runners will create a problem psychologically.  You will think you are too far behind and will eventually not run to your full potential.

In the middle laps (3-6), a good idea is to stay with a group of runners you can keep up with to form a pack of runners and run at a steady pace (not too fast, but not too slow).  If you run too fast at this point in the race you will tire yourself out.  Your running will eventually get faster in the 7th lap, and by the 8th lap it will be a dead-on sprint.    

It's alot to think about, there is alot more strategy in running long distances than people seem to understand.  The main thing is to build up your endurance so that the mile becomes easier and easier to run as time goes on.  And remember, its not about winning the race, but improving yourself each time you go out and race.

It's good to set goals, like you said that you want to eventually run a 6 min mile.  Working toward a goal is a great way of going about things.  Running is much more about personal gain than anything else.

Hope this helps.

Answer 2

Lap 1 go at a hard comfortable pace. Lap 2 Little bit faster than 1. Lap 3 go hard. Lap 4 start sprinting. Last lap run as fast as you can. A way to get better is build your endurance run about 30-35 miles per week. Do some wind sprints after your done running. I'm going into 8th grade and I run cross-country to and building you endurance really helps.  Run 6 days a week. Take 1 day off to let your muscles get recovered. Go on a hilly course 2 times a week.

Answer 3

pace yourself.

(try to keep a steady pace the entire mile)

jog often

eat starches the night before

(pasta, bread, cereal...)

eat bananas an hour before you run

(the patassium helps to cut out any cramps and keeps your running longer)

Hope this helps!!!