Tips on a faster mile in track?

Question

Hey, I run about a 5' 01 mile. I want to get in the 4' 50s. How can I get there????

Answer 1

You are very close to your target time.

I don't think you need much training to get this time.

If you run a smart race so that you run an even pace and don't start out too fast or too slow you could run that time now.

Training for the mile requires cardiovascular work, so run 3 to 5 miles 3 days each week.

Run intervals on the track: do a day of repeat 400s, run each one a little faster than your race pace, about 72 seconds with a 2 minute rest and do 5 to 6.

Another day do 3x 800 at 2:20 with 3 to 4 minute rests.

Do a 1200 time trial one day and take one day off.

I think you can run under 4:50 in a couple of weeks at the most.

Answer 2

strengthen your leg muscles & abs