Run-Down Forums

[imcgr001]

I quit smoking about 2 months ago (I'm 23). As soon as I quit I could run a 10 minute mile. I am now down to about a 7 minute mile. I can't say for sure that's it, but I have done a 7:30 mile without too much effort. Anyway, I am wondering if it will be feasible for me to reach a 6 minute mile. Seems like a difficult thing to reach but I'm working my butt off and I really need to get down there. I am able to do over a lap at 6 minute mile pace but cannot sustain that for much longer. Thanks for the input.

[Indeurr]

Simplest thing to do is ... to turn that one lap into 4 laps each run with a couple minutes of walking or running slowly in between.
If you can do four, a rule of thumb, sooner or later you will be able to do 12.
Once you can do 12, a mile in 6 minutes will be a piece of cake.
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[imcgr001]

Thanks for the input. I was able to do 4 and a half or so. So I will keep trying to improve that. Thanks again.

[Indeurr]

You should not do (pure--speed and/or long--distance--speed) speed training more than twice a week!
Moreover, you must practice at least 3 times a week to have a chance to improve.
This means that on other day or days, you should run a couple miles or so at a slower then the goal pace, but try to avoid just jogging.
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http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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[Eddd the Sailor]

It's definitely feasible. Keep putting in good miles and maybe do some intervals like Indeur said, and good luck!
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[Angelo Z]

You'll get there, you're only 23 and in the world of running, a 6 minute mile is not some time that would be considered unbelievable or that would take too much time to reach, so don't blame it all on smoking. I know a runner who smoked cigarettes and marijuana (if that has any effect on the lungs) for 10+ years and got his time down to a 4:37. Get in some mileage, I personally don't think you need to do any speed work. Just do about 3 steady 30 minute runs each week, 1 hard 15 minute run, and 1 45-60 minute easy run. It should take about 4 weeks, maybe a little more if you're not the running type. You could achieve a 6 minute mile in 2 weeks with speed work, but again, I don't reccomend it. It's too strenuous seeing how you've smoked and maybe not being quite active for a while. You also need a proper place to do it like on a track and speed work has a higher chance of ruining your motivation, especially if you don't want to become an actual runner. The workouts are more complex and you might not be used to sprinting/running very fast which=higher injury risk.
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