Hi my name is Alexander and i am a new runner,i am focused in the 1000m because this is the type of run that it chellenges me the most and my best time was 3:58-3:56,can u guys help me do a 1k under 3m?My stats are 1:73-1:74 about 73kg,19 :).I have about 5 and a half months to reach this time.Thanks for any help:).
I'll take an educated guess: you strike the ground with your heels first. Much to learn young grasshopper, but you have enough time if you change NOW.
Transition into "pose" style running (Youtube it) over the next month. Meaning: in a month, change your running gradually (in terms of mileage) to pose, without increasing the total. Only few minutes per workout initially.
Do lots of intervals after solid warmup.
Like:
10x1 minute (1 minute rest, other workout 2 minute and run harder)
3x4x45 seconds, 90seconds rest, and be quicker than in the minutes.
You can do it. When I was 19, I figured 3'00 would be my best possible 1k. However, that was optimically calculation from my endurance non-interval non-training.
At 34, after fixing my running technique, I did 2'54, and massively faster endurance runs. Also aiming to lose much, much time hereonward.
Are you a lard ass? I mean, there must be a reason you're so pathetically slow.
Everyone can run a sub 3 minute 1k if they lived right.
You need proper nutrition, you need proper sleep.
And you need to run. You are a new runner so you will get results quick.
Learn some racing strategies, they might shred 3-4 seconds off your race.
Steadily increase your mileage, back off if you feel like something isn't right. Take rest days.
Run easy on easy runs, train hard on hard interval workouts.
Add a long run to your weekly schedule.
Do some strength training, it will reduce risk of injury and make you faster.