How to Improve Your 1-Mile Race Time

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.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

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

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

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

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

7. 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.
• 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.

Who Can Help Sponsored

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[gunther]

on 11/16/2008 For related information go to http://www.RunwithVon.com

[how-to-lapis]

on 9/8/2007 Wow, Im gonna try this....

on 8/8/2006 I am a competitive mile racer, and I have found that drinking at least 40 ounces of Smart Water throughout the day I compete, helps a great deal and really improves my endurance. Also, eating a wheat bagel with peanut butter about 30- 40 minutes before I compete is very helpful.