Training for a one-mile race

BerryH
BerryH Posts: 4,698 Member
in Fitness and Exercise
Hi everyone. I'm running the Westminster Mile race in three weeks. I'm a very, very slow runner who's been at it for years so the distance isn't a problem, I just have problems sticking to a decent, consistent pace. I basically have two speeds - 100m and 10K and nothing in between!

I usually run 5Ks and 10Ks so the distance is new to me,. I did the Sport Relief mile back in March in 11:15, which was pretty speedy for me, but I'd forgotten my asthma inhaler, so I think I could do better!

In the final three weeks, what should my training sessions involve to give me the confidence to give it my best?

Thanks! :flowerforyou:

Replies

  • kbmnurse
    kbmnurse Posts: 2,484 Member
    It's a mile. Just run.
  • mamahannick
    mamahannick Posts: 322 Member
    Intervals can help with speed. Run at your comfortable pace for a few minutes, switch to a quicker pace for a minute, back to the slower pace to recover, repeating.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    In the final three weeks, what should my training sessions involve to give me the confidence to give it my best?

    If you have the opportunity I'd just flog round St James Park a few times, and get a feel for it. i run St James, Green and Hyde Parks fairly regularly and they're nothing particularly demanding. The route goes form Buck house towards Admiralty Arch, which is flat, then a short downhill towards Horse Guards and then ono Birdcage Walk. Birdcage has a very gentle rise to come up towards Buck House again.

    Just keep the pace up, your best practice is 1 to 1.5 mile tempo sessions.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    It's a mile. Just run.

    A mile race is actually quite difficult to actually run.

    Is it on a track? I'd be doing some 200, 400 and 800 m repeats to get an idea of pacing.
    You can check out what paces you should be around here.
    https://www.mcmillanrunning.com
  • BerryH
    BerryH Posts: 4,698 Member
    Intervals can help with speed. Run at your comfortable pace for a few minutes, switch to a quicker pace for a minute, back to the slower pace to recover, repeating.
    I'm definitely going to make one mid-week run intervals, thanks!
  • BerryH
    BerryH Posts: 4,698 Member
    If you have the opportunity I'd just flog round St James Park a few times, and get a feel for it. i run St James, Green and Hyde Parks fairly regularly and they're nothing particularly demanding. The route goes form Buck house towards Admiralty Arch, which is flat, then a short downhill towards Horse Guards and then ono Birdcage Walk. Birdcage has a very gentle rise to come up towards Buck House again.

    Just keep the pace up, your best practice is 1 to 1.5 mile tempo sessions.
    That's a great idea, thanks! I work near Kensington Gardens and often run round there at lunchtime, so I could try the actual course out after work.
  • BerryH
    BerryH Posts: 4,698 Member
    A mile race is actually quite difficult to actually run.

    Is it on a track? I'd be doing some 200, 400 and 800 m repeats to get an idea of pacing.
    You can check out what paces you should be around here.
    https://www.mcmillanrunning.com
    Isn't it just?!

    The last one was on a track, this is on roads around the edge of St James Park in London. I like to say it's the last 1/26th of the London Marathon!

    One thing I won't do again is try and set a time to beat on the dreadmill, it felt like an eternity!
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    I would do some 200m repeats with full recovery between them (like 3 to 5 minutes easy running). Maybe do 6x200 on two to three occasions before the race.
  • parisallez
    parisallez Posts: 30
    for a one mile race I would do more intervals. if your body adapts to sprinting .33 to .5 miles at a time a one mile race becomes so easy. I had to run and train a lot for speed races and distance for police academy. we had guys running 1.5 miles in 7 minutes or so. it seems like a sprint the entire way!
  • BerryH
    BerryH Posts: 4,698 Member
    I would do some 200m repeats with full recovery between them (like 3 to 5 minutes easy running). Maybe do 6x200 on two to three occasions before the race.
    Sounds good, thanks. One side of my local park is around 200m, so I could run that followed by easy running the next two sides. This would also help me get used to the fact I can run different paces, not just go fast then walk until I can breathe again!
  • BerryH
    BerryH Posts: 4,698 Member
    for a one mile race I would do more intervals. if your body adapts to sprinting .33 to .5 miles at a time a one mile race becomes so easy. I had to run and train a lot for speed races and distance for police academy. we had guys running 1.5 miles in 7 minutes or so. it seems like a sprint the entire way!
    Wow, that's speedy! Thanks!

Categories