Mile run - how much time can I drop in a month?

[El Diablo]

I run 3-4 miles about twice a week at just over a 9 min/mile pace.

I just ran one mile in about 7:30.

If I focus on running one mile for the next month, how much faster should I expect to be able to go?

Any suggestions on how best to train?

[StaticShock]

Three weeks of doing interval workouts with 200s, 400s, and 800s 2 or 3 times a week. On the off days jog or do nothing at all.

The workouts could be 6-8X200, 4-6X400, or 2-4X800. Rest between intervals by jogging the length of the interval you just ran.

Use the last week to rest before your max effort. Stick to easy runs and light strides that week 3 or 4 times. Take off the other days.

As far as doing your final time trial try to find someone to run with who is faster than you.

You could probably get to 6:45-7:00 in a month. A rabbitt during your final time trial will really help too.

[Thremp]

You're old.

I like the just under 7 guess if you really dedicate yourself.

I'd probably work on improving your base. When running so few miles each week from what I've read/experienced there is much more to gain by just running more each week than adding sprint workouts.

[J.Brown]

El D,

do i smell a prop bet here?

static shock has good advice.

i have been trying to break 20 min for a 5k all summer, no luck, maybe we can work that into the bet as well.

btw i think you can get to 6:50 if you tried.
maybe i will go run a mile this week for best time and we can work something out.

gl. J.

[KingGordy]

You can get under 7 easy.

[Kaj]

Increase your endurance. From 3-4mi 2x/wk, you want to be doing 4-5 runs per week. 3-4mi on 3 of them at your normal base pace, try to finish each with a good 2-3 min faster pace, do one as a long, slower run, extending the time/dist (say ~6mi), and your final run should be ~3mi at an up tempo pace (anything really would work given your level now -- fartlek, 1 mi ez w/ 1mi fast then 1mi ez, sustained up tempo, whatever, just make it faster than usual). Do this 4 weeks and you'll run 6:45 no problem. Interval speedwork would be a waste of time.

[N 82 50 24]

El D,

How hard was the 7:30 run? If you feel like you still had a faster run in you, then I'd say 6:30 is definitely doable. If 7:30 was as hard as you could go, then the 6:50-7:00 range is probably about as far as you could get.

FWIW, I don't have a ton of experience with running training outside of HS X-Country and casual gym running.

[shemp]

[ QUOTE ]
Any suggestions on how best to train?

[/ QUOTE ]

1. Eat a pound of butter.

2. Add a faster run and a slow run.

3. You ought to be able to break 7:00 on guts/heart. The mind/body wants you to stop so it tries to trick you into thinking you are giving a big effort when you aren't scratching the surface-- it might help to know this.

4. Cheers

[xxThe_Lebowskixx]

[ QUOTE ]
I run 3-4 miles about twice a week at just over a 9 min/mile pace.


[/ QUOTE ]
Are you taking breaks inbetween the miles?

6:30 is pretty standard for people who are in decent shape.

in a month i think you can get down to 7 mins for sure by focusing on your one mile time.

[vulturesrow]

[ QUOTE ]
You're old.

I like the just under 7 guess if you really dedicate yourself.

I'd probably work on improving your base. When running so few miles each week from what I've read/experienced there is much more to gain by just running more each week than adding sprint workouts.

[/ QUOTE ]

Actually a lot of recent data shows that you gain far more by adding sprint/interval training to your routine. Google tabata protocol for an example.