How to Improve Your 1-Mile Race Time

Posted by Anonymous , 9/5/2007 Tags:ImproveMileRaceTime
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How to Improve Your 1-Mile Race Time

Introduction

The mile - a test of both speed and endurance - is the classic running distance. Improving your mile time also translates to running well at other distances.

Instructions

Difficulty: Moderately challenging

Steps

1

Step One

Achieve a thorough level of running fitness. This takes at least 12 weeks if you're starting from scratch.
2

Step Two

Rehearse running at a pace that makes you fairly breathless but that is still short of sprinting.
3

Step Three

Perfect your pace. As much as possible, find the speed you can just about sustain for most of the mile without going into oxygen debt.
4

Step Four

Try this workout: Run 1 to 2 miles to warm up. Run hard for 60 seconds. Walk for 60 seconds. Jog for 2 minutes. Start with four hard runs, increasing to six to eight. Or divide the eight sections into two blocks of four, with a 10-minute jog between the two sets.
5

Step Five

Try uphill repeats. Sprint up a 150- to 200-yard hill. Walk or jog back down. Begin with 4 or 5; build up to 10. Running hard uphill builds power in the legs.
6

Step Six

Run your own race. Don't get caught up in the pace or tactics of the other runners, especially in the early going.
7

Step Seven

Watch the elbows. Milers must often jockey for position.

Tips & Warnings

  • Always warm up before doing any race or speed work.
  • Cool down with slower running, followed by stretching.
  • Find a training partner or group; this is particularly helpful when doing speed work.
  • Consider using a heart rate monitor, especially for speed work.
  • Consult an experienced runner or a coach for advice.
  • Change directions when training on a track if possible. This will balance the stress placed on the inside leg.

Overall Tips & Warnings

  • If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Overall Things You'll Need

  • Running Shoes
  • Running Sunglasses
  • Running Watches
  • Jogging Strollers
  • Running Clothes
  • Running Foods (gels And Bars)
  • Running Socks
  • Running Books
  • Running/sports Drinks
  • Running Bras
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