Fitness
Moderators: melkor


tips on how to lower my running time/run faster?


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currently, it takes me 9:30 to run a mile.
i plan on running on my high school's cross country team next year; so i have the summer to run quicker. yay for the summer~ :D
so do you guys have any good tips for me on how to lower my running time/run faster?

i'm looking to lowering my time by a minute or two. possible or no?

3 Replies (last)

Tempo run and track workouts have helped me get faster.  Also I did plyometric exercises to work on power in my legs.  Hmm what else..I also would work on my core 2-3 times a week..this helps you become more efficient. 

I started doing this back in January and haved dropped my times from a 10:00 min/mile to an 8:30 min/mile.  I'm working towards an 8:00 min/mile.

Good Luck...

Oh yeah..I also watched my diet..not sure how you eat..but I cut out junk!

Possible, yes...  But for the rest of this post, keep in mind I'm not a short distance runner.

What does your training program currently look like?  How many miles per week, how long are your runs, what kind of speed work are you doing?

You can probably get good value out of a good 5k workout.  The "Runners World" website has lots of help with runner specific things like that.  But in general, I think the shorter the race, the shorter and more intense your speed workouts should be.

Having said that... Most people can run much faster for 100 yards than they can for a mile.  Working on your endurance will help reduce the fade as your run lengths increase.  So don't limit your maximum runs to 1 mile, simply because that's what your race distance is.  If you ask me, even working up to 6 miles wouldn't be unreasonable.

I've gone from a 9 minute/mile 5k in October 2009 to a 7:15 minute per mile in May 2010 while training for a half marathon.  And I'm 42 years old.  I don't think you should have issues if you train consistently over the summer. 

Clint

Original Post by pbear999:

Possible, yes...  But for the rest of this post, keep in mind I'm not a short distance runner.

What does your training program currently look like?  How many miles per week, how long are your runs, what kind of speed work are you doing?

You can probably get good value out of a good 5k workout.  The "Runners World" website has lots of help with runner specific things like that.  But in general, I think the shorter the race, the shorter and more intense your speed workouts should be.

Having said that... Most people can run much faster for 100 yards than they can for a mile.  Working on your endurance will help reduce the fade as your run lengths increase.  So don't limit your maximum runs to 1 mile, simply because that's what your race distance is.  If you ask me, even working up to 6 miles wouldn't be unreasonable.

I've gone from a 9 minute/mile 5k in October 2009 to a 7:15 minute per mile in May 2010 while training for a half marathon.  And I'm 42 years old.  I don't think you should have issues if you train consistently over the summer. 

Clint

^all of that seems good to me too.

Try comparing your 1/4 mile (or even 220) pace to your full mile pace. If there is a huge discrepancy then work primarily on building your endurance like Pbear999 said. 

If the two paces are similar, then work more on leg speed, sprints etc.

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