I'm a sophomore in high school and am trying to get my mile down to below 5:00. I did sprints for track and field (mostly the 400m dash)(I'm not very fast either) and have relatively little distance training. Here are my times:
During Track Season
100m - 12.8
200m - 26.6
400m - 60.5
800m - 2:54 (no distance training at all)
Post season
Mile: 5:59 (with a week of distance training)
What should I be doing to be able to run a 5:00 mile while also getting faster at the 400m dash?
Run mileage. You 400 time will come down just because you'll get faster and stronger.
You must run VERY little to have those times. Start running 3 miles every day, with a 6-miler once a week.
After a month, bump that up to 4 per day, with an 8-miler weekly.
Hold that for a few months and keep doing 400m work, and the mile will be easy.
autoxfil wrote:
You must run VERY little to have those times. Start running 3 miles every day, with a 6-miler once a week.
After a month, bump that up to 4 per day, with an 8-miler weekly.
Hold that for a few months and keep doing 400m work, and the mile will be easy.
How often should I be doing 400m work? Should I be doing 400m work the same day I run the 3 miles? Or on different days? Should I do 400m workouts 1-2 times a week? Thanks.
I would run 8 miles a day 6 days a week for 6 months and then see if you can do it
What is your longest run to date? Make that your once a week long run for now and start adding a mile to that each week.
You really can't run competitive times in both the 400m and the Mile. You'll need to focus on one or the other.
Enoch Li wrote:
autoxfil wrote:You must run VERY little to have those times. Start running 3 miles every day, with a 6-miler once a week.
After a month, bump that up to 4 per day, with an 8-miler weekly.
Hold that for a few months and keep doing 400m work, and the mile will be easy.
How often should I be doing 400m work? Should I be doing 400m work the same day I run the 3 miles? Or on different days? Should I do 400m workouts 1-2 times a week? Thanks.
I do purely distance training and I run 57.4.
Your "400 work" will be the speed workouts you do as you progress through track season in the mile.
I run
4:57
2:13
57.4
26.8
12.3
I have decent top end speed, but your 400 work clearly isn't working if youve focused on sprints and only run 60.4
Switch to distance, your speed is not there, and probably wont be until you get some distance training, and then work on speed. If you really want to run a sub 5 mile, you're gonna need to train for it, and ditch the 400 work that doesn't work for you.
I'll be honest though, If I were you, I would focus on short sprints.
Your 100 and 200 times are FAR better than especially your 800 and mile times. Your 400 is pretty bad, no offense, so that clearly is not your race.
Stick to short sprints.
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