Help(athletically)
Ok sooo, i need to run a mile under 7 minuetes and must accomplish this in 4 weeks time. Right now i am at a 9 minute mile. Is there.a good was to cross-train?? (I also have sports induced asthma so some.indoor ideas would be nice with this heat wave we r.having) Thanks!
Try going to the local gym, start out with jogs. Increase your jogs distance for a while until you have a good base. the work on speed work on a track by doing sprints (try a ladder- 100, 200, 300, 400, 300, 200, 100) and try doing core workout to strengthen your diaphram. look up a good workout schedua on google
good luck =) hope you make it.
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I used to have asthma when I was younger but it doesn't bother me now that I'm older. As Conradin said, I would start off at a comfortable speed and work on endurance first. I'd do like 2-3 miles at 9 minutes speed for a couple of days, then the next days I would do the same at 8 minutes 45 seconds. Just keep working your way down. I have to really focus on my breathing otherwise my chest gets too tight, so I always have to listen to music with a really intense beat that matches my pace. Really just running consistently allows you to build up speed and endurance.
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I run mile in 7.33 this year and have cross country (1mile) in 3 weeks.
I didnt really practice tho.
I played basketball and practiced with school but that all
middle school ran a pacer test. Never ran the same. I can 6:40 a mile.
i forget what it's called but it's basically a counter that gets faster and faster. like running 30 feet in idk 5 seconds, but then every mark gets quicker. you run back and forth, pretty fun in a group
EDIT: when i said "quicker" i meant less time to run the 30 feet, not more distance
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Thanks everyone!!
Ugg the "Beep test"middle school ran a pacer test. Never ran the same. I can 6:40 a mile.
i forget what it's called but it's basically a counter that gets faster and faster. like running 30 feet in idk 5 seconds, but then every mark gets quicker. you run back and forth, pretty fun in a group
EDIT: when i said "quicker" i meant less time to run the 30 feet, not more distance
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I am also a runner, try running a couple of miles everday and gradualy increase your speed and mileage (day 1: 1 mile, day 2: 1.2 miles) and so on. Also do pushups and sit ups every day.
I also run and it took me a while to get mine under 7 minutes I'm 14 lol so the only stuff i have to say that helped me is eat healthy , run daily, and stay determined(:!
Some good advice posted above. I am a long time middle distance runner. I think the ladder sprints really help with your speed. You need to get your muscles up for the challenge so sprint work will surely help. For your lungs and heart keep your sprints fairly close so your heart rate stays up a bit. Eat right so if you have some unneeded weight you can maybe shed a few which will help. Good luck and stay determined! You WILL beat 7min!!
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Edit: forgot you may need to be inside. If you have access to a treadmill, feel free to use but make sure you add some incline. Without incline your leg muscles dont get much of a workout and can really throw you off when you get on the road.
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One mile for xcountry? O.O
Our rehab days are 6-8 miles. Our training days are worse.
First of all, what is your age (or close to it if you don't want to post on forums)
4 weeks is a small turn around factor to shave 2 min on a mile run while have sports induced asthma. Another factor you must look into is do you have to run your test indoors or outdoors? Training indoors for an outdoor event will cause your system shock and could induce an asthma attack while running. It is best to train in the heat (preferrably at the same time of day the test will be) to allow your body to acclimate and also help you to notice signs of fatigue as well as triggers for your asthma (heat, exertion, etc.)
With that being said: Interval training will maximize your performance. Since you know you need to only run one mile, increasing distance will not help you as you will not be able to gauge how your body feels once you are running longer than one mile. By doing interval training, I mean do sprints while running. For example: If you are practicing on a track (which is where you should be if that is where you will be tested), you know that 4 laps equal 1 mile. As you approach the end of each lap, sprint the last 20-30 meters or approx 5 sec. Do this for all four laps. At the beginning of the next week, increase the distance you sprint or the time (7 seconds). What this does is presents your body with a challenge and will help you to be ready for a "final kick" when being tested.
Also, incorporate some stair running after each training session. The incline plus obstacle of maintaining footwork will add to your footwork efficiency. As stated above, make sure to train your WHOLE body. Work your core especially. Full body strength will only aid you in your training. Also, make sure your diet is excellent. It is summer and I know how hard it is to maintain a healthy appetite. Make sure you get some carbs in before your run and replenish your bodies carbohydrate/protien stores after your run. An example would be some peanut butter and wheat crackers. DON'T FORGET TO REST!! Your body needs to heal and getting 8-10 hours of sleep will help you be refreshed for each days training.
The last thing I would add is to make sure you have a partner and your inhaler! Because of the time of year and the extreme heat, you will need the extra help. Always practice safety.
Not too many things I can assist on, but I am a Certified Strength and Conditioning Specialist as well as a runner for over 20 years and avid cyclist. IF you must know, my best mile is a sub-5:30.... but I won't tell how low.I hope this helps. GOOD LUCK!!
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Wow, thanks everyone! So all i have to do is train hard! I already eat healthy, certified health nut lol. So i will probably gain weight cause muscle weighs more then fat lol. Thanks!
Glad we could help!
Why would he wanna be training for distance if he's only running a mile? Thats like saying I'm gonna practice my beckon/stomp skills while playing as a pally....
Anyway, you'll want to do more speed training since a mile isn't really all that far and you could literally sprint the whole thing. We used to have to run mile runs in elementary then became timed three mile runs during PE class during middle school. Eventually in high school we would be doing 3 mile runs during the 45 minute class period (or 2k swimming if you chose swimming) which was training for our 10k run (6.2 miles; swimmers had to swim 3k) during our freshman year and then our sophomore year we had to do a biathlon which was a 4 mile run and a 2k swim. Wasn't too bad, kinda fun actually. During our junior and senior year we had to do two 'community' events, which were just races that were public run instead of by the school but we had to do all our training on our own :P
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Anything I'd have said has been said but:
Remember running on a treadmill feels much different than hard ground. Faster on a machine may not be the same on the ground.
If you listen to music, there are several sites (and apps probably) where you can see the bpm for your usual play list. I have adjusted my playlist before to increase the bpm on my songs and then continued to keep pace with slight notice to speed increase. You can also bpm down a bit more than half and double time for the same effect with a wider music range.
Just my thoughts
Out of curiosity how much do you weigh? I run under a 6 minute mile but I'm 5'10 and 145 pounds. For the first lap of the mile you don't want to go all out, on the second lap to build into a faster pace, and on the 3rd lap you sprint all out, and the 4th lap you use whatever energy you have left. Thats what I was told to do
My mile time is 5; 23
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