How to break 5:00 in the mile?

maddieruns wrote:

I really want to break 5:00 in the mile this season. I am a 15 year old, 9th grade girl and my PR is 5:15. I ran my PR when I was in 7th grade, and I didn't run track due to injury in 8th. Any tips?

Run more.

maddieruns wrote:

I really want to break 5:00 in the mile this season. I am a 15 year old, 9th grade girl and my PR is 5:15. I ran my PR when I was in 7th grade, and I didn't run track due to injury in 8th. Any tips?

Puberty is going to destroy you

There are many good training threads on here - check the 'sticky-ed' threads at the top and be sure to adjust the training accordingly.

But, if you want some basic advice, I'd say the following. Work up to running six days a week if you're not already there. Ultimately you want to run 30-45min 5 days a week and one hour on the 6th day. During one run a week, do 30-60 seconds hard and 1-2min easy 10 times (alternatively, 10x200 with 200 jog rest). Take a day off if you need to and of course if you get sick.

You might need 4-6 weeks to build up to what I just specified - start with 3 or 4 days a week and only 5 reps on your hard day if you need to. Once spring track starts, follow your coach's advice; if your coach isn't good, report back to us in March.

This. Also, know that results dont come over night. They come by being consistent over the long term. Run in the off seasons. Also, read a book on training. Id suggest to start with jack daniels running formula

uh oh wrote:

Puberty is going to destroy you

You're an idiot

Haha. Unfortunately, that is another reason I did not run in 8th. I do understand that puberty slows many girls down, but I am hoping to get back to where I once was. I think a lot of girls slowing down at this stage is partially due mindset issues because we need to work harder to be fast. When I ran my 5:15 at age 12 I was doing 15-20 miles weekly. I know now I could probably not even get to a 5:30 with that mileage now.

Thank you so much!

maddieruns wrote:

Haha. Unfortunately, that is another reason I did not run in 8th. I do understand that puberty slows many girls down, but I am hoping to get back to where I once was. I think a lot of girls slowing down at this stage is partially due mindset issues because we need to work harder to be fast. When I ran my 5:15 at age 12 I was doing 15-20 miles weekly. I know now I could probably not even get to a 5:30 with that mileage now.

Yes, don't let the naysayers get you down. Puberty might slow you down for a season or so but remember two things... high school running isn't your lifetime career, and shouldn't be treated as such. Running is one sport we can do for decades if we are smart about it. Second, look at the fastest women in the world. Last time I checked, they've gone through puberty, (even had children!!) came back faster and stronger, and would wipe the floor with the waif high school champs now. Best thing to do is keep strength training as a supplement to running, so when your body is done changing, you're stronger and more powerful.

Train smart. It's what will make you more successful in the long run (pun intended).

235623asg wrote:

uh oh wrote:

Puberty is going to destroy you

You're an idiot

A correct idiot though.

Thank you sooo much!