Run-Down Forums Forum Index Run-Down Forums

 
 FAQFAQ   SearchSearch   MemberlistMemberlist   UsergroupsUsergroups   RegisterRegister 
 ProfileProfile   Log in to check your private messagesLog in to check your private messages   Log inLog in 
Run-Down Forums Forum Index
Mid-Distance Depot
Mile improvement
Post new topic   Reply to topic

Post new topic   Reply to topic    Run-Down Forums Forum Index -> Mid-Distance Depot
View previous topic :: View next topic  
Author Message
imcgr001
Lurker


Joined: 09 Jan 2009
Posts: 2

PostPosted: Fri Jan 09, 2009 2:16 pm    Post subject: Mile improvement Reply with quote

I quit smoking about 2 months ago (I'm 23). As soon as I quit I could run a 10 minute mile. I am now down to about a 7 minute mile. I can't say for sure that's it, but I have done a 7:30 mile without too much effort. Anyway, I am wondering if it will be feasible for me to reach a 6 minute mile. Seems like a difficult thing to reach but I'm working my butt off and I really need to get down there. I am able to do over a lap at 6 minute mile pace but cannot sustain that for much longer. Thanks for the input.
Back to top
View user's profile Send private message
Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Fri Jan 09, 2009 9:06 pm    Post subject: Reply with quote

Simplest thing to do is ... to turn that one lap into 4 laps each run with a couple minutes of walking or running slowly in between.
If you can do four, a rule of thumb, sooner or later you will be able to do 12.
Once you can do 12, a mile in 6 minutes will be a piece of cake.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping


Last edited by Indeurr on Sun Jan 11, 2009 12:11 pm; edited 1 time in total
Back to top
View user's profile Send private message Send e-mail Visit poster's website
imcgr001
Lurker


Joined: 09 Jan 2009
Posts: 2

PostPosted: Sat Jan 10, 2009 12:39 am    Post subject: Mile improvement Reply with quote

Thanks for the input. I was able to do 4 and a half or so. So I will keep trying to improve that. Thanks again.
Back to top
View user's profile Send private message
Indeurr
Olympic Medalist
Olympic Medalist


Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Sun Jan 11, 2009 12:13 pm    Post subject: Reply with quote

You should not do (pure--speed and/or long--distance--speed) speed training more than twice a week!
Moreover, you must practice at least 3 times a week to have a chance to improve.
This means that on other day or days, you should run a couple miles or so at a slower then the goal pace, but try to avoid just jogging.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping
Back to top
View user's profile Send private message Send e-mail Visit poster's website
Eddd the Sailor
Water Boy
Water Boy


Joined: 22 May 2005
Posts: 73
Location: Grand Rapids, MI

PostPosted: Wed Jan 14, 2009 5:36 pm    Post subject: Reply with quote

It's definitely feasible. Keep putting in good miles and maybe do some intervals like Indeur said, and good luck!
_________________
My Athlinks profile - some road races I've done and stuff
Back to top
View user's profile Send private message Send e-mail Visit poster's website AIM Address Yahoo Messenger MSN Messenger
Angelo Z
World Class
World Class


Joined: 11 Aug 2007
Posts: 1159
Location: LA, California

PostPosted: Wed May 27, 2009 4:22 pm    Post subject: Reply with quote

You'll get there, you're only 23 and in the world of running, a 6 minute mile is not some time that would be considered unbelievable or that would take too much time to reach, so don't blame it all on smoking. I know a runner who smoked cigarettes and marijuana (if that has any effect on the lungs) for 10+ years and got his time down to a 4:37. Get in some mileage, I personally don't think you need to do any speed work. Just do about 3 steady 30 minute runs each week, 1 hard 15 minute run, and 1 45-60 minute easy run. It should take about 4 weeks, maybe a little more if you're not the running type. You could achieve a 6 minute mile in 2 weeks with speed work, but again, I don't reccomend it. It's too strenuous seeing how you've smoked and maybe not being quite active for a while. You also need a proper place to do it like on a track and speed work has a higher chance of ruining your motivation, especially if you don't want to become an actual runner. The workouts are more complex and you might not be used to sprinting/running very fast which=higher injury risk.
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
•London 2012 XXX Olympiad•
Back to top
View user's profile Send private message Send e-mail Visit poster's website AIM Address Yahoo Messenger MSN Messenger
Display posts from previous:   
Post new topic   Reply to topic    Run-Down Forums Forum Index -> Mid-Distance Depot All times are GMT - 8 Hours
Page 1 of 1

 
Jump to:  
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot vote in polls in this forum


Powered by phpBB © 2001, 2002 phpBB Group