Mile time

I plan to run 1 mile every other day. M W F then usually I do a six mile for another group I have on Sat. Would I start seeing my time getting better and better?

 

Yes. One of my friends runs every other day like that and he improved his time from 5:10 to 4:35. He's competing to be in the top in the area right now, and trying to get to state/nationals.

Good luck - remember the more the better. If you change it to literally EVERY day you will see huge improvements.

 

Yes, you will
But just start of small, do not over train yourself otherwise you will cause stress to your muscles

Build it up slowly.

 

I can run it around 8:20 and the only reason I don't do it everyday is a team I'm on most likely runs on Tuesdays and Wednesdays.

 

You'll definetly start seeing results if you stick to your schedule. It might not be in within the first week or two but I can guarantee you will eventually. The problem is you don't want to over work your legs and develop leg/shin problems.

 

you should see results if you practice running.
it sounds kinda dumb to say "practice running" but running long distances in a decent amount of time is all about training your body.

you have to run at a steady pace the whole way, which sounds easy but it's really not, when people run they tend to speed up and slow down alot which causes them to get tired quicker.

 

You should beat ur time each time i was in army be we usually did mile and half test minimum run u can easily get down 7 sub 7 min's within a few week

 

Coming from an actual runner that has ran under a 4:30 mile, no you won't get significantly better. The training you are doing is minimum. 9 miles a week is not nearly enough.

The mile race is about endurance and speed. To build up endurance you need to run more each week (40 miles +) with hard workouts (run 20, 15, 10 with 10 minutes off). To build up speed you'll need to do more track workouts (200-1200s).

Painted rain, it is impossible to improve your time that much with that little base training..

I could send you workouts if you'd dedicated to this.
Rs Emperor

 

I mean, would the workouts help improve my two and three miles too?

 

The workouts would be a little longer and harder for two and three miles but to answer your question, yes they would help your two and three mile times too. A good part of running is mental too which is hard to train (knowing paces to run at, trying to stay evenly paced each lap, when to sprint at the end, etc.)

Rs Emperor

 

Alright, well feel free to share it with me.

 

you should run with weighted clothing, weighted belt would probaly be the best http://www.nextag.com/weighted-belt/products-html

 

For the training he's looking to do, that isn't worth it. Won't help enough, will slow him down too much.

I need some information first for the workouts. How in shape are you now (how far can you run at a pretty good pace without having to stop)? What's your best mile time? Any goals you have?

Rs Emperor

 

The best I recall was an 8:20 mile and I mean I'm not fat but I'm pretty weak in general. But with my other team I did a decent jog for a half marathon with only 1-2 stops for water/gatorade

And I guess its just to have a 2 mile in under 12 minutes and my 1 mile in like 5-5:30

 

Something I saw somewhere online (I don't remember) but it worked for me.
Get ankle weights (small, like 1 or 2 pounds) and do the following.
1. Run 100 yards without the weights. Record your time.
2. Run 100 yards with the weights. Record your time.
3. Now, for the next week or so, keep running stints of 100 yards with the weights on and try to make your time with the weights equal to your time without them.
4. Once the times are equal, Run 100 yards with the weights off. Record your new time.
It should have improved, mine did!

 

Erm, I'm trying to do 1 mile not 100 yards.

 

hes saying if you run 100 yards with weights it puts strain on your body so when you run without the weights its used to you will be lighter and run faster, longer without being tired



i have noticed in running the first thing you want to do is run a steady pace the whole time if you slow down it kills your time and if you run as fast as you can you will stop and end up walking


my last three mile times has been 7:08, 7:08, and 7:12 so i am not a amazing runner all i do is stay at the same pace and play follow the leader with the kid in front of me

 

Make sure you have decent running shoes that definately helps as it useally will lessen the impact your knees/shins take. I also would say the more you run the quicker it will get becuse your body becomes use to the running over time and you should be able to do it quicker as long as you stay injury free.

 

To maximize your improvement you should run more than one mile a day. My friend who has a 4:25 and steadily decreasing times runs multiple miles daily. Clearly an extreme example, but it gets the point across. Your time will improve no matter how much you do, but more is generally better.

 

Do this ^^. I ran 7.28 miles every weekday for two weeks and my mile time improved by 42 seconds.