On my mile...?

Question

Today when i did the mile, the first half i was the first one done and then i guess my body just slowed me down, but i didn't stopp running, so how do i keep a fast consistant pace without getting tired. I mean i was so pissed when the coach said my time. My friends said it was a realy good time, bu i wanted better!

I'm a 14 year old girl btw

Answer 1

Your body just needs to get used to running.  You  need to build endurance.  You can probably remember that when you first started swimming, it took time for your body to adjust and build up.  The same goes for running.  If you run regularly, your time will improve.

Answer 2

When you are training other times, run and talk or sing.  If you can't do that well, then you are overdoing it and need to slow down.  While training you can go slower, it'll improve endurance and speed in the long run.  But you do have to train.  My son goes until he's tired, then turns around and heads back home with a swift walk.  And he brings water.  Each day he finds he's going a bit further.

Good luck to you.

Answer 3

idk my bff jill!

Answer 4

if there are any cute guys on the track team, just think about telling them your great time and you will atomaticly go faster

Answer 5

You just need to push yourself.

Keep at it!

My time was 7:42, I improved by a minute and 10 seconds.

GOOD LUCK!

Answer 6

you need to run a longer distance so u will easily run the mile. when u are running in a race and someone is in front of u just go right behind them cuz they will be breaking through the wind and you will miss all the wind which will make you less tired and will make the other person more tired. im in track so my coach told me that

Answer 7

just make sure you pace yourself right   even if your behind the others for a little you will have energy reserved for the end when you need to sprint hard to win

Answer 8

you should do lots of conditioning and running outside of school to enhance your endurance and flexibility. maybe a couple of laps around in your  neighborhood track. and eat a healthy diet

Answer 9

You can't just expect to be able to run for long distances fast. You need to build up muscle to get there. You need to have endurance also. I knew a kid who could run 3 miles in 15 minutes. It was ridiculous. My mile time is 7:26, and I was on cross country and I was one of the slower people. You just need to work on your leg muscle. Also breathing through your nose and out your mouth may help with any breathing issues.

Answer 10

Ok, you need to try to keep a  more consistent pace. Slow down your first 800 so you can speed up your second 800. Then on your last lap kick it in. You time should be a bit better that way. Other than that all you can do it train more.

And swimming for 4 years does not mean you can run. Trust me I know a guy whose been swimming for longer and he's not that good at running. It just means you have a easier time getting air into your lungs. Or at least you are more efficient.

Answer 11

To increase you speed on the distance running several things are important.

1/ proper stretching

2/ proper  breathing

3/shoes

4/ running techniques

5/interval training

For the one mile run  to increase your speed there are several techniques:

440yd/400 meter timed sprints

jogging on the railroad track (this will require concentration and teach you how to maintain your stride

220yd/200meter sprints timed

a daily  3-5 mile run...

these techniques  organized together in a workout program will have you running STATE MEETS!!!!

Just be careful...drink alot of fluid especially Gatorade NOT WATER...could you gonna need your body nutrients replaced quickly.. Good Luck!!!

Answer 12

You need to know what your splits are and see where you can be more efficient. I ran a 4:21 mile in college — not great by some area standards, but it put me in the top four in my conference, and I also earned a medal in the old NAIA District 12.

If you are already in great shape, and I don't doubt that, you just need to learn how the mile is run. If you want to run a 6:00 mile, you need to remember that's 360 seconds — or four 90-second laps. If this is your target time, you need to come around your first lap as close as possible (within 2 or 3 seconds) to 90 seconds, and your half mile split needs to be very close to 3:00. So your three-lap target should be 4:30.

You'll be listening for your time at the end of every lap. Eventually, you know exactly how to pace yourself. Learn this and you'll master the mile. Those gals that go out too fast, like you are doing now, will be in serious oxygen dept any you'll zip right by them. Promise!

If your are dying at the half, you are probably running your first lap way, way, way too fast. I know you are!

My 4:21 mile splits were 65, 66, 63, 67. Note how my third lap was my fastest. I was going for best time (and was third in the race — way behind the leader who set a new school record that day at 4:13.6 — way, way out of my league!).

How fast do you want to run the mile. Convert that to seconds and divide by four. That's your target race pace. Learn to stick as close as possible to that pace for the first three laps (don't go out and blow all your money on the first lap — this takes discipline, but everything does).

Run a smart race. Set a reasonable goal and get those first three laps right. Don't worry about the fourth lap — that will take care of itself.

When you choose a best answer, let us know what your time was (and especially your splits). I'll comment again.

Coach RA

Answer 13

keep practicing, it'll get easier 4 u if u do that

Answer 14

Build up your endurance by running progressively farther.  If you are on track (it seems so) you're coach could help you with that.

Answer 15

Just keep running, the more you run, the more your body will build up stamina and get used to it