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.

[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.

[Thremp]

[ QUOTE ]
[ 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.

[/ QUOTE ]

Even when you have virtually no base?

[vulturesrow]

I'm not sure what you mean by "base" although I get the point. But he clearly has the endurance to run a mile. And it looks like he specifically wants to improve his speed on the run. If so, the quickest means to improve his time is sprints and intervals. His aerobic endurance will improve and he will make gains in his speed as well.

[Whose2know]

[ 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 ]

LOLOL AV LOLOL cutest little bicep I have ever seen.

[Thremp]

[ QUOTE ]
[ 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 ]

LOLOL AV LOLOL cutest little bicep I have ever seen.

[/ QUOTE ]

You do realize thats the "sup bro" of T-nation?

[ilikeaces86_]

Hmm I went from 5:05 to 4:30 in 4 years. <----Brag. But when you are slower you can probably improve a lot more as it gets progressively harder to get faster the more you train.

[Whose2know]

[ QUOTE ]
[ QUOTE ]
[ 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 ]

LOLOL AV LOLOL cutest little bicep I have ever seen.

[/ QUOTE ]

You do realize thats the "sup bro" of T-nation?

[/ QUOTE ]

regardless, i'm sure you're not too far off.