well...I am a 14 year old girl in 9th grade. My mile time is pretty fast at 6:15. I'm wondering if there are any ideas for me to improve my mile time...
by the way I thought it might be interesting to know that i have 30% body fat...and I can still run!
Ina.
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Hi Ina,
You need to run longer distances twice a week say about 8 miles or run for 60 minutes.
If you have access to a 400 metre track then try running a pyramid, run each part as fast as you can:
200 metres with 200 metre recovery lap
300 with 200 recovery
400 with 400 recovery
600 with 400 recovery
800 with 400 recovery
1000 with 400 recovery
1200 with 400 recovery
1000 with 400 recovery
800 with 400 recovery
600 with 400 recovery
400 with 400 recovery
300 with 200 recovery
200 with 200 recovery
Run 3 miles and try sprinting in the gap between 2 lamp posts and then your normal running speed in 2 gaps, then sprint one gap and run 2 gaps. keep going like this for the 3 miles.
Run 8 x 800's
Check your mile speed every few weeks to note improvements.
Don't forget to warm up first before each workout and stretch before & after too.
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