Increase mile time

[Anonymous]

If you want to do interval training, check out the Nike Run Club guided runs app. It's a little woohoo you can do it! but the training is great and some of the endurance runs give great advice.

[Anonymous]

Will you be timed while running with a group? I normally run on my own at a 10 min 30 sec pace. When I did a 5k last month, I ran it at a 9 min 30 sec pace.

[Anonymous]

Small tip to go with others: absolutely avoid hills. If you have a downhill route, even better. It will help with your confidence and conditioning.

[Anonymous]

OP here. Thank you all for the great advice, really appreciate you taking the time to respond.

[Anonymous]

Anonymous wrote:OP here. Thank you all for the great advice, really appreciate you taking the time to respond.

Ok, you have a sports background and seem to have some baseline fitness, you should be able to do this!

Here are a couple of interval track training workouts for you.

These are done on a HS track. 1 lap is 400m. The straights are 100m and the bends/curves are 100m.

Workout 1: Warmup by doing 2 laps. Then for the next 4 laps, sprint/go hard the straights(100m) and walk/jog the curves(100m) followed by a 2 lap cool down jog. Total distance 2 miles.

Workout 2: Warmup by doing 2 laps. Then sprint/go hard for the straight followed by the curve(200m) and walk/jog 200m. Do this for 4 laps followed by a 2 lap cool down jog/walk. Total distance 2 miles.

Workout 3: Warmup by doing 2 laps. Then alternate laps between going hard for a lap and recovering(jog) for a lap for 6 laps followed ba a 2 lap cool down. Total distance 2.5 miles. You should shoot for a time of 2:20 to 2:30 for your fast loops.

These workouts shouldn't be done on consecutive days, allow at least a day or two to recover between them.

If you do these work outs, each of these, for example M, W, F for a month, you will have no problem doing a mile in 10 minutes... also, leading up to your run, make sure you are rested and give yourself a 2-3 day break from the above workouts prior to run.

Good luck and let us know how it goes.

[Anonymous]

People don't realize it but math is important, especially if you are trying to figure out your pace, time and consistency.

[Anonymous]

So my contribution to this is not to increase mileage drastically weekly. If you have not started to run already I think just go out and do some run-walk-run for 3/4 times week 1 for like 2/3 miles. that would constitute 6-12 miles. If you have not been running, keep that on the lower end. Then on week 2 increase by 10-15%, if I were you I would not start the interval work/sprint till after 2 weeks because you have such a short time that is what I would recommend. When I was coaching in the past, base training was like 3 months, so my athlete did not do anything for cross country by was very successful indoor/outdoor season. Easy running here is the key, if you can't have a full convo while running you are going too fast. Call a friend, and chat while running. When I increased my mileage during COVID-19, I was running 10 miles a week and increase up to 23 miles but it took me a few months. My time went way down, from 12 min mile to like 9:30. I am a heavier runner, and was a sprinter in college.