How do i decrease my mile time from 6:30 min to 5:45 min?
I need to be able to run this in about 2 months. I'm 13 years old, so this should be easier. Does anyone have any good ideas on workout plans that i can use to accomplish this goal?
Run 5 days a week...in general do one track workout a week - something like 8-10 400s or 4-800s at mile pace (with a couple minutes rest in between). Make sure you warm up and cool down.
Alternatively, you could do repeat miles (3-4 miles at around 6:50 pace with 3-4 minutes rest) - this is something right at the beginning to do to build endurance...it is hard though!
Once also during the week do a 'tempo' run - which should be about 4 miles at around 7:20 or so pace...
Fill the rest of the days with easy runs from around 3-6 miles.
Even if ur a guy this is a pretty good time at 13 - good luck, track star.
Make sure to work up to this, and if you feel like you are getting injured, cross train. These are workouts that the high school athletes do. Source(s): Years and years of hellish track workouts.
you should prolly start out by running faster...dont take my word for it...try to run faster and i guarantee your time will go down
you work hard and you keep on tryina and also establish a breathing rythmn and a style
6:30 is an exceptional time for 13! i'm 15 and i run a 5:35 now, and i was in the same situation during cross country season this past fall. 5:45 is going to be very, very tough to get, and you'll have to work as hard as you can if not harder. i'd say that you may want to run easy days of 2-3 miles, and run workouts of maybe 4 1/2 mile runs or 2 1/2 miles and 4 quarter mile runs. mix all these in and vary it some, to keep it interesting and you should see some good improvement. but for 13, 6:30 is nothing to sneeze at, keep running and you may even be a sub-4:30 miler by your senior year in high school.
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