How much can I improve my 800m time?
The 800 requires about 60:40 anaerobic to aerobic fitness, so you can't neglect the longer runs, tempo runs, and general aerobic aspect of it (it's not ALL speed-work). If your fastest 400m is a 60, you should be able to run 2:12-2:14 (somewhere in that range). With a good training regimen, you may be able to cut a large chunk of time off of your 800, but as you get faster it will only become harder to drop. Developing yourself in running takes lots and lots of work and TIME. Everyone wants to put it ridiculous amounts of work in a very short time, but what they don't realize is that it takes YEARS to reach your prime. Look at all the greats today; they all had 4 years of excellent/efficient/consistent high school training followed by training/racing at the collegiate level, then onto the professional stage. What I'm saying is this: You can cram in all the hard workouts you want before March and get a result that isn't proportional to the amount of work done. Don't get discouraged though. Be patient and keep at it if it's something you are really committed to. The faster times will come.
How much time can I shave off a two miles run time in one month?
With one month it is definitely possible to go from a 17 minute two mile to a 15 minute two mile. First, if you were to compare both times then you would come to the realization that the pace you go at is 8:30 per mile (for the 17 minutes) and 7:30 per mile (for the 15 minute). Further calculations would show that you want to go from a 7 miles/hour pace to 8 miles/hour pace. Both paces aren't what an elite runner would consider to be fast, but more of a jog. With that said, for the usual person the increase within a month is very easy to achieve. In order to go from a 17 to a 15 though requires training and that is what you should be doing for the next month. Following today you should go out for a 3~4 mile run daily, using Sunday as a rest day. The extra milage will cause your body to adjust to running the distance with inadvertently will make running the 2 mile a breeze. Attempt to run with 24 hours of rest in between every 3~4 miles. So if you run at 7:00 A.M. then attempt to do so for every run. The advice I gave is sufficient and simple enough to break 15, but it takes determination and perseverance. Also, keep in mind that running is 80% mentality and how you motivate yourself to keep going and pushing during the run. As of now, you could probably break 15 but mentally you aren't strong enough. By going out on these runs you will learn to become mentally tough and will be able to push pain aside as you stride to the finish with a time below 15. Remember, positive thoughts the whole way and don't let any negativity get to you. The moment you start to think negatively is the moment you lose the will to continue going. Everything has to be positive.
What is the fastest way to improve mile time?
Depending on how many days per week you would train, you need to build up basic mileage (long slow distance) during recovery sessions, whilst having 2 or 3 key sessions per week on alternate days for track work.Key sessions on the track would include different speed endurance sessions (most would include running faster than race speed with short recovery) eg interval training. If you don’t have access to a running track you could also try repetitions on a road (preferably at a 5–10% incline), or even intensive fartlek sessions.You did not state your age, sex, current mile time and targeted date and time to improve your mile performance, so it’s pointless trying to get into more detail at this stage.
How can I improve my mile time?
At the beginning of my sophomore track year my mile was a 5:55. At the end it was a 5:09. How did I take off 46 seconds in 3 months? Lots of workouts. The majority of them were speed workouts, but I had some long distance ones. The following is an example of my typical week:Monday: 20 200 meter runs in 35 seconds each. 30 second rest in between each.Tuesday: 10 400 meter runs at goal race pace (5 minute mile pace for me), with 2 minute breaks in between.Wednesday: 8 600 meter runs at goal pace with 3 minute breaks in between.Thursday: 45–60 minute run. (This run shouldn't be too tough. It should be a comfortable but mildly tiring pace. Around 7:00–7:30 pace for me.)Friday: 4 600 meter runs slightly slower than your goal pace, with a 3–5 minute break in between.Saturday: rest and recoverSunday: rest, or cross train (e.g. go biking or swimming for 30 minutes, etc.)This is just a guide. I wouldn't recommend doing the exact same thing every week. If you run the same workout every week or every day your body will find the easiest and laziest way to complete it and show little improvement. Change it up a bit. Your body gets more out of a workout when you keep it guessing.If you haven't been running consistently, don't do these workouts. While they are nowhere near elite, they require some level of fitness before doing them. If you are fairly new to running, try something easier before moving on to these, otherwise you might get shin splints like I did, or something of that sort. Keep in mind that while these workouts helped me immensely, every runner is different and they may or may not do the same for you. Find something that works for you. If you do end up doing these workouts however, maybe do them until you start getting into the sub 5's a bit, and then find some that are more advanced (if you are able to get that low).Oh and, one last thing. When i say goal pace, i mean a pace slightly faster than what you currently run. Someone running a 4 minute mile might make their goal a 3:58, while someone running a 6 minute mile might make theirs a 5:40. DO NOT make your goal pace too far fetched. Doing so could cause you to hurt yourself. For example, trying to run 10 400 meters at a 4 minute goal pace would not be a good idea if you currently run a 6 minute mile.
Is 7:42 an okay mile time?
Just keep on running every night, and consciously pick up the pace a little bit each time. You only get better when you train your muscles to do it, so doing is the important thing. A 5 minute mile is pretty fast though. Even American and British elite paratroopers don't do this. (Of course they are running with 100+ pound packs on their backs.) As a matter of fact, you could try doing that yourself. Start wearing a backpack with weights in it. Make sure it fits you snugly and that you USE the chest straps!! If you can learn to run quickly with weights, then you will run that much more easily and longer (and sometimes even faster) without them. DO NOT FORGET the proper warm-up and cool-down exercises before and after your runs! You want to be able to slowly bring you muscles up to their best performance level. You need to take care of them along the way. Also make sure to replace your electrolytes afterwards. You don't want your muscles to be deprived of food and oxygen.
Tips for improving my two mile run time in two weeks?
Active duty soldier here who runs 1245 2 mile. You got two weeks and best case scenario you can shave a minute or two off your time. Watch your diet real closely in order to lose weight and help keep your weight down which will make running so much easier. You need to be running at your passing time and at 21 your time to pass should be 15 mins and 54 seconds. So start out running at that pace for as long as you can. Run until you reach two miles or you cant run anymore. Sprinting will not help your endurance for the two mile distance. Also try running 60, 120's you may have done them if you just like sprinting. You run hard for 60 seconds and then walk for 120 seconds. Those will help you get back into the swing of running. Try to log 15 miles per week run 5x 3 miles each time and you will pass in two weeks. The best way to get better at running is to run.
How much can I drop my mile time by over the summer?
As a cross-country runner you should be more concerned with how you can decrease your 5k time more than your individual mile. However, to answer you question, when I was a freshman in high-school my mile time was around a 7:30. After training for three months at varying intensities I got my time into the low 6 minute range. I know for a fact I could have got it lower if I was more dedicated because now I run around a 4:50 mile around a 5:30 the first mile of a 5k. To drop the most amount of time for the mile I would run doubles most every day of the week. Running longer distances in the morning and doing more strength and sprinting workouts in the evening. This will help you build endurance and strength. I would take a day or two off every week to let your muscles recover then up the distance the next week.As a senior running cross-country I was running around 20 miles a week on the low end, not to mention going through shoes like nobody’s business. In 5 months with enough dedication to the sport, you can definitely drop a minute with the times you are running.Good Luck.
I have 4 months to practice running 3 miles in under 15 minutes, can I do it?
As a former cross country runner who’s PR was 15:48 for a 3-mile (I haven’t ran competitively for a while but I still run), I can tell you that running under 15 minutes isn’t exactly hard even a certain amount of time. 4 months however, might a stretch.The last time I ran 18 minutes per mile was when I ran my first race freshman year. It was my first race ever that I ran non-stop for 3 long miles and it was refreshing. The second race I ran? I had around a 21 minute 3-mile. It took nearly a whole season before I could drop my time down to a just slightly over a 16 minute mile. I however, was already built like a endurance runner. I was skinny and semi-athletic. If you’re not really built for running endurance, it’ll be much harder for you to drop your time.If you want to improve your time, not necessarily to be sub 15 minute, you’ll need to devote everyday to 2 hours of practice. Running a 4-mile, 2 miles to a destination and back, at a moderate pace (one that pushes you while not exhausting you to the max). Cool down by running a slow mile lap, and then do about thirty minutes worth of core exercises such as planks, crunches, 90 degree leg raises, etc. Then hit off with a nice cool protein drink and shower.How well you’ll do on a run on the day of a race or just on a regular run , will sometime depend on the day. Your mood, the temperature, the people around you, the course, etc. If the course is flat ground, you can run a 3-mile much faster than one with hills. It’s much easier to run a race with a person or a pact too. It’s emotionally encouraging and you push each other to run faster . Find those who run at the same pace as you and run with them. Do a little chant under your breath that encourages you while you run alone. You can’t believe how much that chant helps if it goes along with your breathing.So to answer you question, with 4 month of practice to run a 15 minute 3-mile, is probably not possible unless you place a good chunk of your time and effort into it. Its approximately a whole season and you can definitely improve. Keep trying!
What is the best way to improve short distance (3 miles or less) run time?
If you aren't on a consistent training schedule, that is the first thing I would recommend. If you are only training a few times a week, whenever you feel like it, I wouldn't expect you to see any monumental changes.If you are running consistently then you have to start focusing your training for that shorter distance. This means doing more than just easy runs. As with any purposeful change to the human body it needs “stress” or exercise to react to. If you are doing the same thing consistently for months then you will see your initial improvements plateau. This is an ideal time to add in strength workouts such as tempo runs or interval training. A great tempo training run would be 2–4 miles at around 1–1.5 minutes slower than your fastest goal pace. An example of an interval workout could be 4 X 400 Meters or 4 X 800 Meters around 30–45 seconds off your goal race pace. A few minutes should be used as rest between each set for recovery purposes.Another thing that can really improve your running is a long run. These will build up the capillaries in your legs and your VO2 max allowing your body to transport oxygen and blood more efficiently. Even if you are looking to improve in short distance running, a consistently weekly long run can take you to the next level.Besides the running aspect, getting enough sleep and recovery, getting proper nutrition and weight training, will all help you improve your performance in any athletic event.MSE Running -