running workouts for beginners
Running workout for a semi-beginner.?
Alright, so I’m trying to become a much better runner. I can run one mile in 7:00 min right now and 3 miles in about 25 min. I want to eventually be able to run under a 6 minute mile and 4 miles in around 28. What I’m asking you guys for is a running workout that could get me there. I usually run about 2 miles at an 8:30 pace, and I know that’s probably not good enough, so I was wondering what the best workout would be…and how many days a week I should run. Thanks for your help.
My friend wants to be in the olympics, and hes doing track, and he tells me form is always important.
as for training do mild-intense workout of your legs. if you go to a school that has a fitness centre with weights etc, use those if u can. Like my school has somthing called “fitness club” and you can do w/e u want.
if u don have those, do stutter steps as fast as you can on one spot, do squat jumps, do lunges, jump rope. do this every day for about 1-1.5 weeks, 30 minutes (find the time that best fits your daily schedule) and keep doing that.
after 1-1.5 weeks, rest up, eat, stretch out the major muscles, and test out your mile run, the 4 mile run. see if u’ve improved. improving by 5 seconds is even good. improve your time with small increments. cut off 5 at first then 10, 15, and so on.
after that if ur not satisfied, go back to ur leg training, rest up eat…. u get the idea, repeat until u’ve seen a big change.
Remember this may not take about a month, it cud even take up to 3-5 months. My friend whos on the track team, trains like a pro and yet he still gets around 5:40 seconds on a mile run
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