HOW TO RUN A FASTER MILE
PART 1:
1. Start with a pre-race warm-up. Do a few paced sprints to get your heart rate up. Mentally go through the race in your head. Know what times you want to have at each lap
2. Run as quickly as possible on Lap 1. You'll want to start out a little faster than what is necessary to get your target time.
PART 2: TRAINING PLAN FOR BEGINNERS WHO WANT TO INCREASE THEIR PACE
1. Start slowly during Week 1. You'll slowly ramp up your running distance and speed while cross-training to prevent injury. Follow this progression:
· Monday: 1 to 2 mile jog
· Tuesday: Bike or go swimming
· Wednesday: 1 to 2 mile jog
· Thursday: Go biking or swimming
· Friday: 1 to 2 mile jog
2. Add a mile during Week 2. On Monday, Wednesday and Friday, jog 2 to 3 miles. Continue biking or swimming on Tuesday and Thursday.
3. Bike or swim exclusively during Week 3. Skipping running may seem strange, but beginners are very vulnerable to injury. You'll pick up again in Week 4.
4. Start running again in Week 4. Aim for a 12-minute mile. Run 3 miles on Monday, Wednesday and Friday. Bike or swim on Tuesday and Thursday.
5. Change it up during Week 5. Continue to increase your speed. Follow this routine:
· Monday: Run 2 miles
· Tuesday: Run 3 miles
· Wednesday: Off--no exercise
· Thursday: Run 4 miles
· Friday: Run 2 miles
6. Push yourself during Week 6. You should be trying to run a 10-minute mile. Here's your pattern for the week:
· Monday: Run 2 to 3 miles
· Tuesday: Run 3 to 4 miles
· Wednesday: Off--no exercise
· Thursday: Run 4 to 5 miles
· Friday: Run 2 to 3 miles
Part 3 of 4: Training for Intermediate Runners Who Want to Shave Minutes Off of Their Miles
1.Perform the following routine during Weeks 1 to 4:
· Monday: Run 2 miles. Try to run for as long as you can at your goal pace. Track yourself to see how long you can maintain the pace that you want.
· Tuesday: Run 6 to 8 sprints of 1/4 mile (400 m) at a pace of between 90 seconds to 2 minutes per interval. Between each interval, jog slowly for 1 to 2 minutes so that your body can recover.
· Wednesday: Take the day off, swim or do an upper body workout.
· Thursday: Run 2 miles, timing your pace to see how quickly you can complete your miles. Then, jog 2 miles at a slower pace.
· Friday: Run 3 miles worth of intervals at a pace of between 90 seconds to 2 minutes. Really push yourself today to see if you can increase your pace. If you drop below your pace, take 2 minutes to walk or jog and then try to get back on pace. If you can't keep up a steady pace, go back to intervals. Just push yourself as hard as you can.
· Saturday: Jog 4 to 6 miles at an easy pace.
2. Intensify the routine during Weeks 5 to 8:
· Monday: Run 2 miles. Stay at goal pace throughout both miles.
· Tuesday: Run 6 to 8 sprints of 1/2 mile (800 m) at a pace of between 3 and 4 minutes. You want to increase your distance while keeping your pace the same.
· Wednesday: Take the day off, swim or do upper body strength training
· Thursday: Run 2 miles at your goal pace and then jog 2 miles at a relaxed pace.
· Friday: Run 3 miles at your goal pace. If you can't keep up your goal pace, switch to intervals or try walking or jogging for 2 minutes before trying to run again at goal pace.
· Saturday: Long, leisurely run of 4 to 6 miles. Make sure to stretch well.[1]
Other Tips for Success: 1.Get a running buddy. Choose someone who runs about the same speed as yourself if possible, as this provides encouragement and friendly competition. While you can train alone, training with a team of similar runners is a huge motivation booster. 2 Set your mind to it. Whether your goal is 10 minutes, 8 minutes or 6 minutes, you have to be extremely focused to break a personal record. The body will emulate your thoughts. If you believe something won't happen, then it most likely won't happen.
3. Stretch after warmups and cool downs. Always do a 5 to 10 minute warmup and cool down. Adding warmups and cool downs to your routine will prevent injury.
4. Learn how to run properly. Posture is crucial and sometimes is what prevents many people from running faster.
PART 1:
1. Start with a pre-race warm-up. Do a few paced sprints to get your heart rate up. Mentally go through the race in your head. Know what times you want to have at each lap
2. Run as quickly as possible on Lap 1. You'll want to start out a little faster than what is necessary to get your target time.
- Psychologically, you're going to slow down as you get further into the mile, so make sure this first lap is good to compensate. At the same time, don't spend all of your energy on this lap.
- A good example would be, if you want to run a 5:00 mile, each lap would need to be 75 seconds. A good time for your first lap would be 71 to 73 seconds. It's not too fast, but it's fast enough to give you some security.
- If you've been running 400m sprints, then you'll know the exact pace that you need to run this lap. You'll feel your body's muscle memory click into place.
- Your adrenaline rush will probably start to wear off midway through this lap, and you'll start feeling it. Stay focused on maintaining your running form and keeping up your pace.
- In our 5:00 mile example, most people will run Lap 3 in between 77 to 78 seconds. However, since the first lap was hopefully strong, this puts us almost perfectly at 3:45.
- Make a conscious effort to keep pace on this lap or else you will fall behind. Remember,
- Especially important is the last 200 meters. On most tracks, that's the final curve. This is where you "kick."
- All that can be said about this lap is that you need to mentally give it your all, and you'll make that target time. Just believe in yourself.
PART 2: TRAINING PLAN FOR BEGINNERS WHO WANT TO INCREASE THEIR PACE
1. Start slowly during Week 1. You'll slowly ramp up your running distance and speed while cross-training to prevent injury. Follow this progression:
· Monday: 1 to 2 mile jog
· Tuesday: Bike or go swimming
· Wednesday: 1 to 2 mile jog
· Thursday: Go biking or swimming
· Friday: 1 to 2 mile jog
2. Add a mile during Week 2. On Monday, Wednesday and Friday, jog 2 to 3 miles. Continue biking or swimming on Tuesday and Thursday.
3. Bike or swim exclusively during Week 3. Skipping running may seem strange, but beginners are very vulnerable to injury. You'll pick up again in Week 4.
4. Start running again in Week 4. Aim for a 12-minute mile. Run 3 miles on Monday, Wednesday and Friday. Bike or swim on Tuesday and Thursday.
5. Change it up during Week 5. Continue to increase your speed. Follow this routine:
· Monday: Run 2 miles
· Tuesday: Run 3 miles
· Wednesday: Off--no exercise
· Thursday: Run 4 miles
· Friday: Run 2 miles
6. Push yourself during Week 6. You should be trying to run a 10-minute mile. Here's your pattern for the week:
· Monday: Run 2 to 3 miles
· Tuesday: Run 3 to 4 miles
· Wednesday: Off--no exercise
· Thursday: Run 4 to 5 miles
· Friday: Run 2 to 3 miles
Part 3 of 4: Training for Intermediate Runners Who Want to Shave Minutes Off of Their Miles
1.Perform the following routine during Weeks 1 to 4:
· Monday: Run 2 miles. Try to run for as long as you can at your goal pace. Track yourself to see how long you can maintain the pace that you want.
· Tuesday: Run 6 to 8 sprints of 1/4 mile (400 m) at a pace of between 90 seconds to 2 minutes per interval. Between each interval, jog slowly for 1 to 2 minutes so that your body can recover.
· Wednesday: Take the day off, swim or do an upper body workout.
· Thursday: Run 2 miles, timing your pace to see how quickly you can complete your miles. Then, jog 2 miles at a slower pace.
· Friday: Run 3 miles worth of intervals at a pace of between 90 seconds to 2 minutes. Really push yourself today to see if you can increase your pace. If you drop below your pace, take 2 minutes to walk or jog and then try to get back on pace. If you can't keep up a steady pace, go back to intervals. Just push yourself as hard as you can.
· Saturday: Jog 4 to 6 miles at an easy pace.
2. Intensify the routine during Weeks 5 to 8:
· Monday: Run 2 miles. Stay at goal pace throughout both miles.
· Tuesday: Run 6 to 8 sprints of 1/2 mile (800 m) at a pace of between 3 and 4 minutes. You want to increase your distance while keeping your pace the same.
· Wednesday: Take the day off, swim or do upper body strength training
· Thursday: Run 2 miles at your goal pace and then jog 2 miles at a relaxed pace.
· Friday: Run 3 miles at your goal pace. If you can't keep up your goal pace, switch to intervals or try walking or jogging for 2 minutes before trying to run again at goal pace.
· Saturday: Long, leisurely run of 4 to 6 miles. Make sure to stretch well.[1]
Other Tips for Success: 1.Get a running buddy. Choose someone who runs about the same speed as yourself if possible, as this provides encouragement and friendly competition. While you can train alone, training with a team of similar runners is a huge motivation booster. 2 Set your mind to it. Whether your goal is 10 minutes, 8 minutes or 6 minutes, you have to be extremely focused to break a personal record. The body will emulate your thoughts. If you believe something won't happen, then it most likely won't happen.
3. Stretch after warmups and cool downs. Always do a 5 to 10 minute warmup and cool down. Adding warmups and cool downs to your routine will prevent injury.
4. Learn how to run properly. Posture is crucial and sometimes is what prevents many people from running faster.
- Look at the horizon, not at your feet. Tilting your head at this angle will align and straighten your neck and back.
- Keep your shoulders level and loose. If they start to come up toward your ears, then stop running and shake them out or stretch them gently.
- Place your arms at a 90-degree angle and allow them to go forward and backward instead of across your body. Keep your fists unclenched with your finger lightly touching your palms.
- Run tall. If you find that your torso is slouching, then take a deep breath and feel your torso naturally straighten. Maintain the improved posture while you exhale.
- Keep your hips naturally aligned with your torso. Bending at the hips puts unwanted pressure on your lower back.
- Take the right size strides. With each step, your foot should land directly beneath your body with your knee slightly bent. If your foot is landing in front of your body, then you are taking too long of a stride.[2]
- Get your breathing down. Deep breaths in through your nose and out through your mouth.
- Buy some lightweight shoes. The average person usually takes about 880 steps per mile. If you buy a shoe that's 2 ounces (57 g) lighter, that's about 108 pounds (50 kg) that you won't carry during the mile.
- Don't eat too much before the run. Some fruits may be okay.
- Make yourself run even when you don't mentally feel up to it. Once you're 20 minutes into the run, you'll be glad that you made yourself do it.
- If you feel like you cannot finish, tell yourself to keep holding on. However, if it really becomes physically painful to keep on running, slow down and start walking while taking deep breaths.
- Breathe through your mouth at the end when you sprint to your finish goal. However, the intake of unfiltered, cold air is not healthy in long periods of time, and it also dehydrates you very quickly, so do not breathe through your mouth during the main part of your run.
- Go to the bathroom before you run. It sounds silly, but a full bladder can be a major distraction.
- The first lap must not be overdone; this is a major mistake, save your energy for the final kick.
- Positive attitude is very important. If you're constantly telling yourself that you suck or that your goals are unachievable, you will never be successful. Tell yourself that you are strong and fast and visualize the desirable outcome of the race or workout.
- If you aren't in the right frame of mind, focusing on your sore legs or how you are never going to make it, sing a song or tell a story in your head. Distractions every few minutes won't kill you.