running watches that track mileage image
J
I'm a 15 year old girl, 5'2 120lbs. My time last season was 28:31 which is really bad because I walked some of it.. I've been doing track and I've gotten a little better at running, but not much.
Over summer practice I'm planning to work EXTREMELY HARD to get my time down. I'm starting my workout plan after track ends which is the beginning of June so I have June, July, and August until my first meet at the beginning of September. If I work hard and eat right is it possible for me to get down to 24 minutes at the beginning of the season and bring it down to 22 minutes at the end?
And are there any other training tips you guys can suggest to help me with my goal? What to incorporate into my runs, cross training, avoiding injury, mental strength, etc
Answer
By extremely hard, I hope you know that means you'll have to be running 35-40 miles per week. Any less than that and it just won't happen.
June and July are ALL about building up mileage. This should be your standard week:
Monday: 6
Tuesday: 5
Wednesday: 6
Thursday: 5
Friday: 5
Saturday: 7 or 8
Sunday: 3
Every two weeks or so, throw in a fartlek (easy warmup mile, then do a 1-2-3-2-1 ladder: 1 minute hard [2 minute slow jog] 2 minute hard [2 minute slow jog] 3 minute hard [2 minute slow jog] 2 minute hard [2 minute slow jog] 1 minute hard, and then a cool down for the duration of the four miles)
You should be doing core every day, I like to do 5-10 minutes of it straight. (ie one minute of plank, one minute of side crunches, one minute of Russian twists... you get the idea. No rest in between.)
Drink lots of water. The best way (in my opinion) to eat healthy, is to completely stop eating sweets, fried foods, and soda for forty days. After that, you don't have an addiction any more, and while sweets still taste good to you and you want them, you don't NEED them. I probably only have a dessert once every three days.
Do strength training twice a week. Go to the gym and workout your arms for 15-20 minutes, and make sure you workout your hamstrings. Don't bother with quads and calves much, you're running enough where you don't need to, it's really just going to make you sore.
Honestly, I don't really bother with cross training, but there are plenty of people who rave about it. To me, I'd just rather have a good run. Cross training is great if you're injured though.
Mentally, you just have to really push yourself. Pick up the pace on the last mile. By the last 100m, you should be really breathing hard.
Take ice baths after every long run or speed work, and eat protein within 30 minutes of running if you can.
Hope I helped! Oh, and train with a watch; it helps you so much. Keep a log of your running too so you stay on track and can see yourself getting faster.
By extremely hard, I hope you know that means you'll have to be running 35-40 miles per week. Any less than that and it just won't happen.
June and July are ALL about building up mileage. This should be your standard week:
Monday: 6
Tuesday: 5
Wednesday: 6
Thursday: 5
Friday: 5
Saturday: 7 or 8
Sunday: 3
Every two weeks or so, throw in a fartlek (easy warmup mile, then do a 1-2-3-2-1 ladder: 1 minute hard [2 minute slow jog] 2 minute hard [2 minute slow jog] 3 minute hard [2 minute slow jog] 2 minute hard [2 minute slow jog] 1 minute hard, and then a cool down for the duration of the four miles)
You should be doing core every day, I like to do 5-10 minutes of it straight. (ie one minute of plank, one minute of side crunches, one minute of Russian twists... you get the idea. No rest in between.)
Drink lots of water. The best way (in my opinion) to eat healthy, is to completely stop eating sweets, fried foods, and soda for forty days. After that, you don't have an addiction any more, and while sweets still taste good to you and you want them, you don't NEED them. I probably only have a dessert once every three days.
Do strength training twice a week. Go to the gym and workout your arms for 15-20 minutes, and make sure you workout your hamstrings. Don't bother with quads and calves much, you're running enough where you don't need to, it's really just going to make you sore.
Honestly, I don't really bother with cross training, but there are plenty of people who rave about it. To me, I'd just rather have a good run. Cross training is great if you're injured though.
Mentally, you just have to really push yourself. Pick up the pace on the last mile. By the last 100m, you should be really breathing hard.
Take ice baths after every long run or speed work, and eat protein within 30 minutes of running if you can.
Hope I helped! Oh, and train with a watch; it helps you so much. Keep a log of your running too so you stay on track and can see yourself getting faster.
How to go from a 12 minute mile down to an 8-7 minute mile in less than a year?
Lauren Ish
I know it sounds crazy, but i wanna show everyone the track star within me lol ridiculous, right? If you give me a distance running plan I will follow it to a tee.
How long should I run a day? Track starts up again in less than a month. I want to condition for this upcoming season,and when I come back In the winter (next year) I want to have a decent running time. I want to prove everybody wrong, all those people that put me down and called me slow. I don't think running fast frustrates the average person as much as it frustrates me. I am 17 and a junior. I started track this year. I'm a girl.
Answer
It's not ridiculous at all, anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. I would also bet that you are out of shape by now, it only takes ten days for your body to start loosing muscle. So, since you're just getting into running again I would suggest that you start going for some distance runs 1-2 miles 4-5 times a week. You don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
The benefit of starting early is that you have a couple months to train, which is plenty of time to whip yourself into shape. Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Set an alarm to wake yourself up in the morning, then just get out and do it. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
Now, after a a month of training the schedule above is going to seem pretty easy, this will be because your endurance base has built up and you can start pushing yourself to go faster and you're plan could look a little something like this:
Monday: Distance run (1-4 miles slower 10-12 minute mile)
Tuesday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Wednesday: Distance run (1-4 miles relaxed at a 10-12 minute mile)
Thursday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Friday: Distance run (1-4 miles miles relaxed at a 10-12 minute mile)
Saturday: Rest or distance run
Sunday: Rest
This training plan should start putting you into great shape before track. Hope this helps! If you follow this training plan, or one like this I promise that you can prove everyone wrong. Good luck, and feel free to message me if you have any more questions!
It's not ridiculous at all, anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. I would also bet that you are out of shape by now, it only takes ten days for your body to start loosing muscle. So, since you're just getting into running again I would suggest that you start going for some distance runs 1-2 miles 4-5 times a week. You don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
The benefit of starting early is that you have a couple months to train, which is plenty of time to whip yourself into shape. Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Set an alarm to wake yourself up in the morning, then just get out and do it. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
Now, after a a month of training the schedule above is going to seem pretty easy, this will be because your endurance base has built up and you can start pushing yourself to go faster and you're plan could look a little something like this:
Monday: Distance run (1-4 miles slower 10-12 minute mile)
Tuesday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Wednesday: Distance run (1-4 miles relaxed at a 10-12 minute mile)
Thursday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Friday: Distance run (1-4 miles miles relaxed at a 10-12 minute mile)
Saturday: Rest or distance run
Sunday: Rest
This training plan should start putting you into great shape before track. Hope this helps! If you follow this training plan, or one like this I promise that you can prove everyone wrong. Good luck, and feel free to message me if you have any more questions!
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