How to improve my mile time?

OldRetSWO said:
Feel free to be curious but you'd be better served by going out and running and extra series of whichever of the sets you decide on.
Hint: you'll get essentially the same exact benefit from 220/440/880 as you would from 200/400/800 or for that matter 180/360/720.
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Yes I'm aware, I'll use 200 400 800 meters for training.
 
If it were me or m
BubbaCool12 said:
Thank you, I'll start posting progress of time trials each week and anything additional necessary.
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I loved running.

Long runs, interval sprints, really hot or really cold weather, it made no difference I loved it and was ready to go.

I can’t picture doing that in the hot or cold or after a full day of rotc or classes if I disliked running or training and was only doing it for a greater goal.

If training like this is not something you like and look forward to I’d write out a training schedule. Days and times. I’d keep a training journal as far as progress and effort.

Doing this may help to keep you motivated on days when going out and doing a work out is the absolutely last thing you want to do.

As the old joke goes——starting a serious training program is easy I have done it dozens of times.
 
Sorry, yes. “Old school” where we were running English measurement distances versus metric.
As pointed out, the exact distance doesn’t matter. You can use a city block or approximate the distances in a park if that’s what is available. If you have a road available, use a car to approximate the distances where 200/220= 1/8 mile, 400/440=1/4 mile, 80/880=1/2 mile. Again, approximate.
For a normal track, 200/220= 1/2 lap. 400/440=1 lap. 800/880=2 laps.
The goal is interval sprint training mixed with distance training so when you do a 1.5-2 mile run you are all out for that distance.
 
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Small Team Bacsi said:
If it were me or m

I loved running.

Long runs, interval sprints, really hot or really cold weather, it made no difference I loved it and was ready to go.

I can’t picture doing that in the hot or cold or after a full day of rotc or classes if I disliked running or training and was only doing it for a greater goal.

If training like this is not something you like and look forward to I’d write out a training schedule. Days and times. I’d keep a training journal as far as progress and effort.

Doing this may help to keep you motivated on days when going out and doing a work out is the absolutely last thing you want to do.

As the old joke goes——starting a serious training program is easy I have done it dozens of times.
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I appreciate the advice.
 
UHBlackhawk said:
Sorry, yes. “Old school” where we were running English measurement distances versus metric.
As pointed out, the exact distance doesn’t matter. You can use a city block or approximate the distances in a park if that’s what is available. If you have a road available, use a car to approximate the distances where 200/220= 1/8 mile, 400/440=1/4 mile, 80/880=1/2 mile. Again, approximate.
For a normal track, 200/220= 1/2 lap. 400/440=1 lap. 800/880=2 laps.
The goal is interval sprint training mixed with distance training so when you do a 1.5-2 mile run you are all out for that distance.
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Got it, thank you. One question, should I do those ladder intervals in the goal mile pace that I want to reach? I think it's safe to assume that but I just wanna clarify.
 
BubbaCool12 said:
Got it, thank you. One question, should I do those ladder intervals in the goal mile pace that I want to reach? I think it's safe to assume that but I just wanna clarify.
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You do them all out. You should be near breathless when you finish each sprint and will need recovery time. A rule of thumb on a track, walk the same amount of recovery time after each all out sprint, but at least a minute. Give time for your heart rate to recover.
 
UHBlackhawk said:
You do them all out. You should be near breathless when you finish each sprint and will need recovery time. A rule of thumb on a track, walk the same amount of recovery time after each all out sprint, but at least a minute. Give time for your heart rate to recover.
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Sounds good. Thank you.
 
UHBlackhawk said:
You do them all out. You should be near breathless when you finish each sprint and will need recovery time. A rule of thumb on a track, walk the same amount of recovery time after each all out sprint, but at least a minute. Give time for your heart rate to recover.
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So to sum it up,
Sprint 200, walk 200, sprint 400, walk 400, sprint 800, walk 800, then do sprint 400, walk 400, spring 200 then walk 200?
 
BubbaCool12 said:
So to sum it up,
Sprint 200, walk 200, sprint 400, walk 400, sprint 800, walk 800, then do sprint 400, walk 400, spring 200 then walk 200?
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And how would this system look on a weekly schedule? Would something like intervals on Monday, fartlek on Tuesday, then alternating to have 6/7 days (for a rest day on the 7th) work?

I would assume that intervals everyday wouldn't be optimal due to recovery purposes and that intervals = anaerobic and fartlek = stamina/distance/recovery run. I just want to make sure.
 
BubbaCool12 said:
And how would this system look on a weekly schedule? Would something like intervals on Monday, fartlek on Tuesday, then alternating to have 6/7 days (for a rest day on the 7th) work?

I would assume that intervals everyday wouldn't be optimal due to recovery purposes and that intervals = anaerobic and fartlek = stamina/distance/recovery run. I just want to make sure.
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Yes. Alternate. Do the intervals 2-3 times a week. Fartleks once a week or every other week to break things up. Longer runs 2-3 times a week.
Throw in weight training or “air” training such as lunges and air squats.
Look over the second link I sent above by Stew Smith. He has some good examples.
 
UHBlackhawk said:
Yes. Alternate. Do the intervals 2-3 times a week. Fartleks once a week or every other week to break things up. Longer runs 2-3 times a week.
Throw in weight training or “air” training such as lunges and air squats.
Look over the second link I sent above by Stew Smith. He has some good examples.
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Got it. Thank you.
 
UHBlackhawk said:
Sorry, yes. “Old school” where we were running English measurement distances versus metric.
As pointed out, the exact distance doesn’t matter. You can use a city block or approximate the distances in a park if that’s what is available. If you have a road available, use a car to approximate the distances where 200/220= 1/8 mile, 400/440=1/4 mile, 80/880=1/2 mile. Again, approximate.
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Long after I graduated USNA, I maintained for my PRT by doing intervals based on telephone poles. . . Run fast for five, then jog for two, then fast for five then jog or walk for two, etc. Lots of elevation in the neighborhood and poles were pretty evenly spaced so it was a good workout.
 
BubbaCool12 said:
Hello, I'm a sophomore and the biggest part of the Application Process that I have trouble with is the mile run for the CFA. My current best mile is a 8:37, I'm aware that the average is about 6:30 and the max 5:20. Is it possible to shave off almost two minute off of my mile to hit the average or even 3 for the max before I take my official CFA in about a year? Any suggestions on a workout plan I could follow? I understand this isn't really a fitness forum but I'd appreciate it if anyone who is or was in the same shoes as I am would be able to give some pointers. Thank you!
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Nike has a 8 week mile training program you should be able to find just by looking up. It tells you what to do each day, we are doing it in my fitness class. We havent finished yet so I can't say for sure that I've improved but I would be very surprised if I haven't. It has a good mix of interval and endurance training so maybe look into it.
 
UHBlackhawk said:
Do not leave out weight training. Even without weights you can do things such as air squats and lunges that will build muscle necessary for sprinting.
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Regarding this, I'm currently doing bulgarian split squats and romanian deadlifts, along with some calf raises (all with dumbbells). Would this be good for the muscular development part?
 
Don't disregard your upper body, especially for overall fitness. You want to incorporate overall compound movements for strenghth traininng. Squats, deadlifts, bench press, overhead press, rows, pullups, etc. Think press and pull...but for your goal of improving your mile time, focus on UHCblackhawk's advice. He is spot on.
 
BubbaCool12 said:
So to sum it up,
Sprint 200, walk 200, sprint 400, walk 400, sprint 800, walk 800, then do sprint 400, walk 400, spring 200 then walk 200?
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Walk for the same amount of time to finish the rep, not the same distance. If you run the 800 in 3:00, walk for about 3:00. A half mile walk is too long of a recovery.
 
Keep in mind that your training is dependent on your level of 'mile run fitness' at this moment. Not all traiinng is equal. The advice given is all accurate, but you may not be at that training level at this point.

Remember that the CFA is in effect pass/fail. There is no overall ranking. Just keep at it. And when you DO have a passing CFA score, promise to yourself that you will stay in running shape. Trust me.
 
Sealion II said:
Don't disregard your upper body, especially for overall fitness. You want to incorporate overall compound movements for strenghth traininng. Squats, deadlifts, bench press, overhead press, rows, pullups, etc. Think press and pull...but for your goal of improving your mile time, focus on UHCblackhawk's advice. He is spot on.
Click to expand...
Got it, thank you.
 
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