What's a good regimen/diet as preparation for a mile race over a legally flat course?

Question

I'm running it on July 4th and want to break 6 minutes (my glory sprinting days in high school.)

Answer 1

Hi, I am assuming that you are already running:) As far as diet goes, be sure to eat heathy carbs like potatoes, and rice, and lean meats such as chicken, lean ground beef and turkey. Also be sure to eat a variety of fruits and vegetables. As far as your training, I recommend running 1/4 mile intervals  you should do about 5-6 with of these in 1:30 seconds or slightly faster. You may take a smaller break in between these, but eventually need to be able to recover by just jogging. These should help tremendously. After mastering those, you should move on to 1/2 mile intervals. In these you should be running 3:00 even. If you are running a little bit too slow, you need to realize that you could run your second half of the 1 mile race faster.

Hope This Helps,

RunnerKid

Answer 2

Start running hills, it might seem silly but if you train on hills when you go to a flat course it will be really easy for you to run. Add in some speed (im assuming you are already runing distance) So start doing 6x400 meter repeats faster than your mile race pace. doing 1000 meter repeats at your race pace is also good. start with 4x1000 and if you can do 6 even better.

Carbs are great. They will give you long lasting energy unlike a sugar rush that will only last for like a few min when you are running, carbs will last for a lot longer. Make sure you are getting plenty of protein (chicken, fish and lean red meats) Protein helps to build and repair muscles. Pottasium is one of a runners best friends in that it helps prevent cramping. Bananas, strawberries, and kiwi are all good sources of proteing. Oranges not only have calcium but being so juicy they can help with hydration. I hope this helps and good luck at the race.