1 mile help for a slower runner
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pcgirl628
Posted:
3rd Mar '06, 12:14am
3rd Mar '06, 12:14am
Posts: 1
Points: 0
I'm a sophomore in high school and this is my first year running track(and it was my first year running xc), but I have been running on my own since I was in the 7th grade. I go to a small private school so everyone no matter how bad makes the team. I am one of the worser ones, with a 7:21 mile(I haven't been timed in a meet yet and my Dad is assured this number will go down to 6:50 when I do run in a meet). Anyone have any advice on how to bring this time down? My goal for the season is 6:30.
~Thanks a ton!
1 mile help for a slower runner
3rd Mar '06, 1:24am
You have neglected to state your current weekly mileage. I will encourage you to have a consistent program with a minimum of 15 miles per week of slow running and 5 miles per week of interval or faster running broken into small manageable amounts. The key will be to run faster for a short distance and slowly increase that fast distance over time. Your coachs, I am sure, will be very helpful if you explain your goals to them. Don't be affraid to approach your coach with your hopes, desires and concerns. You may be pleasantly surprised with the response you receive. Good luck
Coach Mac :D
1 mile help for a slower runner
12th Apr '06, 2:13pm
A good base of steady running will help no end - keep it steady and controlled.
Plus do some work at mile pace (and above and below) broken into smaller sections.
Eg 8 x 400m off 2min rest
8 x 200m off 30sec-1min
6 x 400m off 3min
5 x 500m off 2min rest
5 x 600m off 3min rest
10 x 150m off walk back recovery.
Keep it varied and enjoy!