How do i decrease my mile time?!

bmora33
bmora33 Posts: 1 Member
edited February 9 in Fitness and Exercise
Im female,18. My PR for the mile is 6:35 and i want to decrease my time to 6:00 or even lower. Without Track I'm not really sure how to reach my goal. i need a plan but i have no idea where to start plus i haven't worked out since soccer season and that was 2 months ago and don't even get me started about my diet (of course i'm turning that around) So how do i start up again?
Expert advice would be awesome! what kind of training do i need to do and what should my new diet consist of if i want to become faster.
Thank you .

Replies

  • eldamiano
    eldamiano Posts: 2,667 Member
    That's quite quick to be honest.

    Do some speed training. The only form I really know is doing a series of short, faster runs, repeated after a short recovery.

    For example, sprint for quarter of a mile, rest for 1 minute. Repeat the cycle 4-6 times.
  • DavPul
    DavPul Posts: 61,406 Member
    1. Why can't you continue to participate in track?
    2. What protocols did you follow to get your time down to sub 7?
    3. Why can't you do more of whatever the answer to #2 was?
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    1. Why can't you continue to participate in track?
    2. What protocols did you come to get your time down to sub 7?
    3. Why can't you do more of whatever the answer to #2 was?

    QFT

    Poke around the forums are Runner's World as well
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    Just keep running the miles. How many miles a day do you run? The more miles you put in a month you will eventually work to a faster pace.
  • michellekicks
    michellekicks Posts: 3,624 Member
    More miles... and speed work.
  • rduhlir
    rduhlir Posts: 3,550 Member
    Miles, speed work, hill repeats, tempo runs, etc...

    Not sure where you are, but take a look around your local running groups. I know here in Memphis there is a coach that has open speed work for all at the UofM track...and its free. A lot of the people here do it, and not just seasoned runners. There are some slower peeps out there doing the speed work too.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    More miles, more coffee.

    I started in January with an 8~ mi, and 800mi later, worked it down to a 5:40. No magical foods, just IIFYM (lots of Cheez its)
  • schmenge55
    schmenge55 Posts: 745 Member
    You have to run faster :). Good advice already so I'll toss in new thoughts. Upper body strength. While you may not need this a strong arm drive will help. What prevents you from getting under 6 now? Do u need to generate more speed (ex. even 800 meters would be at about 3:30) or more "endurance" (can do 800 m in say 2:50 but can't hold the pace)?
  • TomZot
    TomZot Posts: 165 Member
    I would suggest laying down a good base of mileage...work up to 20-30 miles per week or so. Get there gradually...don't do it all at once.

    After you get three or four months of base...take a look at intervals.
  • QuietBloom
    QuietBloom Posts: 5,413 Member
    More miles, more coffee.

    I started in January with an 8~ mi, and 800mi later, worked it down to a 5:40. No magical foods, just IIFYM (lots of Cheez its)

    Coffee: QFT. I'm amazed how much faster I am with 100mg coffee in me. :laugh:
  • RunForChai
    RunForChai Posts: 238 Member
    HI,
    Speed training---just throw in a fast 30 seconds for every 5 minutes you run. Or do intervals. Try more distance. Join a track club.
    Check out Runner's World online for ideas.
    BUT--build that speed slowly so you don't get hurt.
    I wish I could still run your mile time...sigh.
  • davert123
    davert123 Posts: 1,569 Member
    Use a HRM.

    Have a read of the Triathletes Training Bible (or anything else by Joe Friel)

    Run for 1 hr as fast as you can. The average heart rate will be very close to your anaerobic threshold. You need to operate below this on most runs but do some runs where you go well above it for short periods of time on some days (get a checkup first of course (or don't sue me if you die :-)) Train using periodization as well. this means running medium hard for a week, hard for a week and then very hard for a week and then really laying off. Using periodization you will be able to increase your peak running speed at the top of the peak. Also try shifting your form. Concentrate on moving your legs faster while trying to be in contact with the ground for less time. A very slight increase in leg speed can translate into a few percent off your time. Also faster cadence could increase your efficiency because you 'bob' less. Als o watch your arm movements to make sure you are not wasting energy. Seriously though get Friel's book and see what he has to say because it will allow you to reach your goal. Finally if you are have a bit of money have a look at a site called Training Peaks. This works out training periodization for you (or you can buy predefined plans). Diet also will play a part. Make sure you are fueled before you run ..... Good luck
  • michellemybelll
    michellemybelll Posts: 2,228 Member
    lots of HIIT. This works well on a treadmill, and will definitely increase your time. I agree with coffee pre-run, too. a 6:35 mile is fricken awesome, btw.
  • Commander_Keen
    Commander_Keen Posts: 1,179 Member
    Start runnning with a loaded vest..
  • Phildog47
    Phildog47 Posts: 255 Member
    Time trials, burpees. But 6:35 is a great time. Congrats on the great work!
  • davert123
    davert123 Posts: 1,569 Member
    Use a HRM.

    Have a read of the Triathletes Training Bible (or anything else by Joe Friel)

    Run for 1 hr as fast as you can. The average heart rate will be very close to your anaerobic threshold. You need to operate below this on most runs but do some runs where you go well above it for short periods of time on some days (get a checkup first of course (or don't sue me if you die :-)) Train using periodization as well. this means running medium hard for a week, hard for a week and then very hard for a week and then really laying off. Using periodization you will be able to increase your peak running speed at the top of the peak. Also try shifting your form. Concentrate on moving your legs faster while trying to be in contact with the ground for less time. A very slight increase in leg speed can translate into a few percent off your time. Also faster cadence could increase your efficiency because you 'bob' less. Als o watch your arm movements to make sure you are not wasting energy. Seriously though get Friel's book and see what he has to say because it will allow you to reach your goal. Finally if you are have a bit of money have a look at a site called Training Peaks. This works out training periodization for you (or you can buy predefined plans). Diet also will play a part. Make sure you are fueled before you run ..... Good luck

    ^^^ Lactic Threshold not anaerobic
  • 777Gemma888
    777Gemma888 Posts: 9,578 Member
    Im female,18. My PR for the mile is 6:35 and i want to decrease my time to 6:00 or even lower. Without Track I'm not really sure how to reach my goal. i need a plan but i have no idea where to start plus i haven't worked out since soccer season and that was 2 months ago and don't even get me started about my diet (of course i'm turning that around) So how do i start up again?
    Expert advice would be awesome! what kind of training do i need to do and what should my new diet consist of if i want to become faster.
    Thank you .

    Find a coach who is certified by the USA Track & Field Org.
This discussion has been closed.

Categories