Increase mile time
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Anonymous
| I need to be able to run a mile faster in less than a month and would love some tips from runners on how to do this. I've never been good with endurance activities. I can get through a mile in a little over 11 minutes, but need to be under 10 minutes. What is the best way to do this? Intervals? Just running the mile consistently? |
Anonymous
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Are you a runner? Do you have basic form, breathing, and stride down? If so, then I think you just keep at it! Challenge yourself with intensity (hills, intervals) and endurance. I like the Peleton outdoor runs because they coach you through form techniques as you are running because mine breaks down as I get tired.
Best of luck from an eternally slow runner. |
Anonymous
| I would run 3 miles, 4 times a week, at about a 12 minute pace. One of those days should have hills (you can go a little slower). Two days a week I would do interval series, starting with 3 minutes at a 9 min mile pace with 3 minute breaks, 5 times. I would start then to increase the interval length and decrease the length of the breaks (and likely starting to go slower). |
Anonymous
| Track work is the best thing I've ever found for this. If you can run five miles, do about a mile to warm up. Then do three miles of speed work. You can vary it - like do a fast 1600, then an easy 200, fast 800, easy 200, fast 800, easy 200, then 4 fast 400's with an easy 200 between each. Cool down to get to 5 miles. Or you can do 8, 10 or 12 400's with a 200 between. Do this once or twice a week with another 1-2 runs during the week. I got really fast in my early 40's on the track. |
Anonymous
| You are trying to _decrease_ your mile time. |
Anonymous
Yes, but increase speed. |
Anonymous
Yes, of course, that's obvious - there's no other way to accomplish that. In terms of increasing mile time, just take more walk breaks. |
Anonymous
How old are you, are you M or F and what is your height and weight? Also, to you have any background in any sports? |
Anonymous
| Military fitness test? At 11/mile your engine is probably running out before your muscular endurance. Try out a few suggestions of the above suggestions and run maybe 4 times / week. That should get you under 10. |
Anonymous
F 5'4" and 110 Did gymnastics and across as a kid and then bodybuilding for awhile as an adult. And yes, other poster- I supposed I do mean decrease my mile time! I think I meant improve and it came out as increase. In about 10 days of doing intervals every other day, I've gotten down from 11:10 to 10:25 so hopefully it keeps improving. |
Anonymous
| OP here, that should have read gymnastics and acro in the post above. |
Anonymous
| Run 8 x 400 at race pace (90 seconds for you) with a 2 min rest in between. Do this 2 x a week. Run easy 3-4 miles 3x a week. |
Anonymous
| Sorry not 90 seconds. 2:20 |
Anonymous
Oh gosh, you're a tiny person with a background in sports. You can do this, no problem. I wouldn't do the intervals every other day, though. Twice a week max, plus two easy runs. There's a philosophy now that if you run your easy runs easy, you can go harder on your interval days. |
Anonymous
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Interval training. My go to for increasing my 2 mile speed was this:
Sprint 100m 30 sec rest Sprint 200m 30 sec rest Sprint 400m 2 min rest Repeat for total of 3 rounds. |