Track help for running the MILE?

Question

I am a track runner in high school and I started to run the mile a few months ago... and the first time i ran it i got a 5.11. I think i am pretty good but i NEED to break a 5 minute mile but i am not quite sure of the strategies to run it in. The past week i have been training very very hard and doing hills sprints and 8 miles a day but my race is in 2 days and i cant do much running wise now, because i don't want to be sore. But i need help on how to run it. people tell me that just stick to first place but my competition is around 4.50 milers. So i dont know if it will work but PLEASEEE help mee

Answer 1

It's actually a bad idea to ramp up your training one week before your race. You want to be in peak condition for the race, and that means resting your muscles or doing just light workouts the week of the race.  Since your just starting out, don't worry about that too much and take the race as another chance to practice.

For the next time, try to develop a training plan that includes a balanced schedule. Just like the people who start out fastest usually dont win the race, so too is true of training. Keeping an honest and steady effort works best. Of course if you just train with the team, then I guess you don't have much choice....

Answer 2

I agree with lawrence and also, breathing is also a large factor on your run. You should have a guide in mind and count the amount of steps you take for your breathing routine. People have different techniques but for me, i inhale 3 steps, exhale 2 steps and then repeat. Since you are a fast runner, that would be reasonable for you unless you'd like to twitch it a bit. Everyone is different.

Good Luck.

Answer 3

well im in track too....my coach has us doing sprints like everyday before the race and the day after the race he has us do a long run......each week i've been dropping lik anywhere from 5-10 seconds....