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The Mile
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runner552
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PostPosted: Wed Aug 07, 2002 3:31 am    Post subject: The Mile Reply with quote

I am in the 7th grade, and at our school we have to run the mile/1600m as one part of the state's fitness testing. Our school's record for the fastest mile time is 5:31. Currently, I can probably run a 6:10 - 6:25 mile very easily. I really want to break our school's record, of 5:31. Could you tell any workouts or things to do that would help me come closer to being able to run a 5:30 mile?
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PostPosted: Wed Aug 07, 2002 4:46 am    Post subject: Reply with quote

What kind of running/ other fittness activeites are you currently doing?
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runner52
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PostPosted: Wed Aug 07, 2002 7:02 am    Post subject: Other Activities Reply with quote

I've been running, playing hockey, bike riding, and walking.
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Dan
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PostPosted: Wed Aug 07, 2002 7:44 am    Post subject: Reply with quote

How much have you been running up till now? Specifics would help for determining what ought to be the next step.

Dan
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runner552
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PostPosted: Wed Aug 07, 2002 9:08 am    Post subject: 1600m Reply with quote

I have been 2-3 miles every day. And I have participated in my school's track and field program, and ran in one 5-k race.
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PostPosted: Wed Aug 07, 2002 10:54 am    Post subject: Reply with quote

For starters you could do a type of training called "fartlek" training (it's Sweedish, it means "speed play"). This type of training is fast running broken up by easier running. What you could do is on your runs instead of running three miles all at the same pace you could alternate running fast with running a little easier. One way to do this is by running blocks or telephone polls. On your run alternate between running two blocks fast and then run easy for a block. You don't want to sprint the hard part just increase your pace so that you are running at about as fast as you want to run your mile. You can do the same thing with telephone poles, run three in a row fast and then the next two easier. You could also run some hill repeats to build strength. Find a hill that is between 100 and 300 meters long with a pretty steady slope. Then run between 5 and 12 times up the hill. Focus on running strong and hard up the hill, then jog back down and try not to stop for very long at the bottom to rest. You might want to run three or four in a row with no rest and then take a short rest before doing three or four more.
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