Help with a training plan

presariofaded

I'm going up to my cabin today through Sunday and I would like to run some later today and tomorrow.
My mile time is around 9:55 and I'd like to improve it. I have a stopwatch (ipod) and I'm planning on looking up distances around my cabin.

Could anyone help me come up with a plan? :flowerforyou:

SHBoss1673

to improve time you generally use sprint cycles. I.E. instead of just trying to jog at a steady pace for the whole time, you do about 1/5th at a normal pace, then 1/5th at a very fast pace, then 1/5th at about 80% of your normal pace, then another 1/5th at a very fast pace, then the last 1/5th at 80%.

This trains your body to work harder and makes your muscles react to physical overexhertion without draining you for long periods. If you do this 2 workouts a week, with another 2 being distance workouts, you should increase your time in about 4 to 6 weeks by (for a mile) about 10 to 30 seconds depending on how far along you are (people who have been training for a long time see smaller results than people who are still near the beginning of training)