Mile Time
_blondevsworld
Posts: 6 Member
Calling the runners community! I am not a runner by any means, and cardio is a definite struggle for me! I have to decrease my mile time by August, and I am not sure what the best route to take would be. Any advise/suggestions?
My current time is about a 10 even, sometimes just under. I need to be an even 9 or below.
My current time is about a 10 even, sometimes just under. I need to be an even 9 or below.
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Replies
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10 is really good average imo...how far you planning on running? I found with time and more miles and speed sprints have helped me1
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My shorter runs i.e. 5k I run an average of 9.14 and my longer runs i.e. 10k is about 9.30 ish. I once read that if you try to run your shorter distance faster it will help increase your distance but going off my own experience, I got faster the fitter I got..0
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_blondevsworld wrote: »I have to decrease my mile time by August.
I'm assuming that this is for a fitness test?
What is the structure of the test?
Generally I'd advise working towards 5K as a reasonable way to prepare for it.1 -
My shorter runs i.e. 5k I run an average of 9.14 and my longer runs i.e. 10k is about 9.30 ish. I once read that if you try to run your shorter distance faster it will help increase your distance but going off my own experience, I got faster the fitter I got..
You've got the the wrong way round, to get faster, run farther.3 -
TavistockToad wrote: »My shorter runs i.e. 5k I run an average of 9.14 and my longer runs i.e. 10k is about 9.30 ish. I once read that if you try to run your shorter distance faster it will help increase your distance but going off my own experience, I got faster the fitter I got..
You've got the the wrong way round, to get faster, run farther.
Nope.. didn't get anything the wrong way round. Like I said "my own experience"0 -
TavistockToad wrote: »My shorter runs i.e. 5k I run an average of 9.14 and my longer runs i.e. 10k is about 9.30 ish. I once read that if you try to run your shorter distance faster it will help increase your distance but going off my own experience, I got faster the fitter I got..
You've got the the wrong way round, to get faster, run farther.
Nope.. didn't get anything the wrong way round. Like I said "my own experience"
No, what you said you read is the wrong way round...0 -
I once read that if you try to run your shorter distance faster it will help increase your distance
Whatever you read was inaccurate. For new runners most improvement in place is generally associated with increased running volume; longer individual sessions and more frequent sessions. There is a point of diminishing returns though; HM is where I found that place improvements eased off.2 -
Run more miles at a very easy pace, building the volume will build your base cardio level higher and allow you to run faster on the short run. Throw in about 20% or less in random speed or hill work per week. I carved 15:30 off of my 5K time in the last year doing this and ran a treadmill mile in 7:50 the last time I tested myself. I now find that I enjoy running, something I thought was impossible when I first started.2
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MeanderingMammal wrote: »_blondevsworld wrote: »I have to decrease my mile time by August.
I'm assuming that this is for a fitness test?
What is the structure of the test?
Generally I'd advise working towards 5K as a reasonable way to prepare for it.
It is! The test is just to run the mile as fast as you can, and it has to be in 9:00 or less!
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antennachick wrote: »10 is really good average imo...how far you planning on running? I found with time and more miles and speed sprints have helped me
It is only 1 mile, we just have to run it as fast as we can and it has to be in 9:00 or less!0 -
Don't play, mine is like 14-15 minutes. I am not in any way, shape, or form built to be a runner (or jumper) though. I have short thick legs so I'm the world's slowest runner, but I can squat a lot2
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beautifulwarrior18 wrote: »Don't play, mine is like 14-15 minutes. I am not in any way, shape, or form built to be a runner (or jumper) though. I have short thick legs so I'm the world's slowest runner, but I can squat a lot
I'm having he exact same problem0 -
_blondevsworld wrote: »antennachick wrote: »10 is really good average imo...how far you planning on running? I found with time and more miles and speed sprints have helped me
It is only 1 mile, we just have to run it as fast as we can and it has to be in 9:00 or less!
Thanks. I also have to do annual testing, and generally pass in the target age range for up to 25 yo.
I'd just reiterate the point above about training for 5K. As a new rubber the best way to get faster is to run more, and 5K is a half hour workout. 9 minutes is pretty generous for testing, so well within reach.
When you're trying your also want to warm up for a mile, so that gives you that capacity.1 -
I found interval training increased my speed fastest. I usually do it on the treadmill. 3 minutes at a steady pace, like 6mph, then increase to a sprint (right now 7.5mph for me) for 1 min. Add incline for more challenge. Repeat for 25-30 min, 2-3x a week. If you can't sprint for 1 min, work up to it. (You can also do this on a track. I recommend an interval timer to signal when to change speeds). Then when you run outside push yourself to go a little faster then your last time. Over time you will find your speed overall will increase.
Good luck!0 -
MeanderingMammal wrote: »_blondevsworld wrote: »antennachick wrote: »10 is really good average imo...how far you planning on running? I found with time and more miles and speed sprints have helped me
It is only 1 mile, we just have to run it as fast as we can and it has to be in 9:00 or less!
Thanks. I also have to do annual testing, and generally pass in the target age range for up to 25 yo.
I'd just reiterate the point above about training for 5K. As a new rubber the best way to get faster is to run more, and 5K is a half hour workout. 9 minutes is pretty generous for testing, so well within reach.
When you're trying your also want to warm up for a mile, so that gives you that capacity.
Thank you for all your help!!
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I found interval training increased my speed fastest. I usually do it on the treadmill. 3 minutes at a steady pace, like 6mph, then increase to a sprint (right now 7.5mph for me) for 1 min. Add incline for more challenge. Repeat for 25-30 min, 2-3x a week. If you can't sprint for 1 min, work up to it. (You can also do this on a track. I recommend an interval timer to signal when to change speeds). Then when you run outside push yourself to go a little faster then your last time. Over time you will find your speed overall will increase.
Good luck!
Thank you so much!! 0 -
I was advised to read the book 'The Art of Running Faster' by Julian Goater and Don Melvin, interesting stuff.0
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MeanderingMammal wrote: »_blondevsworld wrote: »antennachick wrote: »10 is really good average imo...how far you planning on running? I found with time and more miles and speed sprints have helped me
It is only 1 mile, we just have to run it as fast as we can and it has to be in 9:00 or less!
Thanks. I also have to do annual testing, and generally pass in the target age range for up to 25 yo.
I'd just reiterate the point above about training for 5K. As a new rubber the best way to get faster is to run more, and 5K is a half hour workout. 9 minutes is pretty generous for testing, so well within reach.
When you're trying your also want to warm up for a mile, so that gives you that capacity.
That's pretty much all that needs said on this subject. The best way to get better at anything, is to do more of it*.
*Excluding no-parachute skydiving, suicide bombing, rock-diving.
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You don't say how frequently or what distance you're able to run now but the general rule is that you need to run farther and with a consistent frequency to build your aerobic capacity. The good news is that while building your aerobic base most of your runs will actually be quite slow with a little speed work thrown in once a week or so. (Speed work can be everyone's favourite, running hills or if you have access to a track 400m repeats)0
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I agree with run farther. I'm slow but have done one 8 minute mile, warmed up and went as fast as I could and that was it, I was about to puke. Wish I could string together even 11 minute miles, but I cant.
So run longer distances, till a mile feels shorter to you, and your one-mile time will be faster.0 -
There's quite a bit of bad advice here.
If you need to increase your mile time, running LSD isn't going to get you there.. EVER
If you need to run 2 miles at 8 minutes(16 minute test pace) or 1 mile at 9 minute.
Running 5 miles at 11 minute(55 minutes) every day will never get you there. That might help with improving your capacity, but in order to increase your speed, you have to train your speed. That means running short distances with recovery time 1/4s, halfs, etc.0 -
I agree you need to train for the mile... not for anything longer.
Get out at your local highschool track and run track intervals. Google track intervals for some good plans.0 -
Just in terms of provenance of the advice, the fitness testing that I referred to above is military entry and annual. Similar entry tests for law enforcement and fire fighting.
When I've had candidates for entry and troops under my command the most effective way to develop then had been to train for distance. Up to 10K you'll make considerable gains in speed from running longer.
Fwiw the guidance that we give to candidates for entry to the military is essentially a Couch to 5K variant. Reaching a 9min mile should be very easy with that. Getting to a 6 min mile is much harder work and includes a lot of track work, as well as a fair portion of LSD. When I run a speed training session I'll easily cover a total of 10K doing it.1 -
The mile is a difficult beast to train for. It's really too far for most of us to sprint, but too short to really benefit from aerobic capacity. If I had to do it again (I did it back about 10 years ago) I'd mix up my training. I'd run 3-5 miles at an aerobic level, which is a slow, comfortable pace, maybe 4 days a week, and then throw in one day of intervals. Maybe 5 to 6 reps x 400m0
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It should be doable in the timeframe you have. If I were you, I would focus on running further distances but would also plan some shorter distance running at a faster pace as well. The longer runs will improve your cardio capacity, but you also need to work on running at a higher heart rate as well.
When I used to run a lot, I got to the point where I was running an hour a day for around 7 miles. I would use my heart rate monitor to more or less track my pace from a curiosity perspective and to see if I think I was being lazy and needed to up my pace. Over time, the pace of my first mile would increase on its own.
As you work up your ability to run longer, it is also important to work on the shorter distance. I got to the point where I could run an hour a day and would consider it a somewhat easy run. My body got used to it and my heart rate wasn't as high running at that level of exercise. Since I primarily did the same longer run, I didn't really know what pace I could carry for a full mile as I never tested it or knew my limits.
Not having trained at shorter runs made it more difficult for me to know my limits on shorter distances. It took a little bit of time to know how hard I could push myself running a 5k or even a mile. My heart rate monitor was helpful in determining it in my case but isn't a necessity. Since my body was used to the longer runs with a constant moderate heart rate, it was more stressful for me to run full out for a shorter distance as I wasn't used to functioning in the higher heart rate zone. It took a little time to figure out how long I can maintain my runs in a higher heart rate range which is why I recommend working in some shorter runs with a very high heart rate.
If you never plan on running further than a mile, you can skip everything I said above. If that is your only goal, I would just practice shorter distance running as fast as you can tolerate with trying to increase your speed.
At the end of the day, running more will improve your cardio capacity, but you can't learn how to run fast without trying to run fast...1 -
_blondevsworld wrote: »antennachick wrote: »10 is really good average imo...how far you planning on running? I found with time and more miles and speed sprints have helped me
It is only 1 mile, we just have to run it as fast as we can and it has to be in 9:00 or less!
Haha that makes sense ☺0 -
Below is a program I've used for preparing hundreds of folks for fitness testing before. Your time frame is quite generous, so honestly any program will work, The below is designed around a 6 week(90 day) timeframe.
Step 1: Ensure you can run the entire distance(pace doesn't matter) Walking isn't permitted.
Step 2: Commence training(3 days a week/every other day--depending on your schedule--on "rest days" you may rest or do other work so long as it doesn't hinder your progress. During training, you're going to run faster than your required test pace. So in your case 9 minute mile-2:15 quarters--Training pace will be an 8 minute mile
Day 1: 1/4 mile warmup, light run or walk. Run 1/4 mile or 2 minutes-Whichever comes first. If you ran too fast. Slow down---If you ran too slowly. Push a little harder. Recover 1/4-1/2 mile walk/slow run.... DO NOT JOG Repeat 4-5 times as tolerated. Log your times
Congratulations-you just ran your test distance faster than your test time.
Repeat 3x a week or every other day for 3 weeks. Rest 2 days-Run a measured test.
Rinse and repeat.
As you get faster, you can reduce the duration of the recovery and increase the number and speed of your training laps. The purpose of the recovery laps is to recover. Walking briskly and running slowly work equally well. Jogging can cause damage to knees/hips/ankles over time and is generally contraindicated.
This program works for test distances of 1-2 miles. For longer distances, You'll have to do endurance work.
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I won't pretend to be an expert, but I have always struggled with pacing. As a result, I end up starting out way too fast and then walking, then running way too fast, and repeating. Since you are only doing 1 mile, this might actually be a worthwhile strategy. In fact, I even saw an article about this method a few months ago (I think Runner's World, but might be wrong). The strategy is to sprint, then slow down and catch breath while walking, then sprint again once you have caught your breath, etc. My sprints are usually around 6-7 min. miles (though occasionally go as low as 4-5 min. miles), then walk for a bit, then start running (sprinting) again. Usually the first mile comes in around 8-8.5 min. It's harder to maintain an average speed using this method for longer distances, but since you are doing only 1 mile...
ETA: Surface makes a bit of a difference as well. I can sprint faster on even surfaces like roads (the 4-5 min. mile sprints) than on dirt trails (6-7 min. miles) because of the terrain... need to be more attentive to rocks, tree roots, etc. and it is more dangerous in those conditions to be running faster than you can look for things and process information... when things start to look blurry (due to speed, vertical movement, and heart rate/blood flow/O2 deficit), it can start to become dangerous.0 -
There's lots of great advice here...one thing you could also try is to really "kick" at the end of one or two runs a week; in other words, when you have a small amount, like 1/10th of a mile to go, just push it into the highest gear you have and GO.
When I broke 30 minutes in the 5k, I found that training for that last push got me to the finish line under time even though I felt like I was tapped out.0 -
midwesterner85 wrote: »I won't pretend to be an expert, but I have always struggled with pacing. As a result, I end up starting out way too fast and then walking, then running way too fast, and repeating. Since you are only doing 1 mile, this might actually be a worthwhile strategy. In fact, I even saw an article about this method a few months ago (I think Runner's World, but might be wrong). The strategy is to sprint, then slow down and catch breath while walking, then sprint again once you have caught your breath, etc. My sprints are usually around 6-7 min. miles (though occasionally go as low as 4-5 min. miles), then walk for a bit, then start running (sprinting) again. Usually the first mile comes in around 8-8.5 min. It's harder to maintain an average speed using this method for longer distances, but since you are doing only 1 mile...
ETA: Surface makes a bit of a difference as well. I can sprint faster on even surfaces like roads (the 4-5 min. mile sprints) than on dirt trails (6-7 min. miles) because of the terrain... need to be more attentive to rocks, tree roots, etc. and it is more dangerous in those conditions to be running faster than you can look for things and process information... when things start to look blurry (due to speed, vertical movement, and heart rate/blood flow/O2 deficit), it can start to become dangerous.
I used to have the same problem, and as I got older I couldn't recover fast enough. Garmin helped me slow down to go faster.
I could do 90 second 1/4, but only got around 14 minutes on my 1.5 mile test. Slowing down to a 2:06 mile helped me get under 13 minutes0
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