Many runners want to run a 6-minute mile.Most people cannot do it without training and dedication for a long time.You'll need to build up endurance and strength by doing both long distance running and sprints, but with focus and drive it's doable.You will be crossing the finish line in under 6 if you keep up your training and push yourself to the limit.
Step 1: You need to work on your 2 mile.
It's a lot easier to work on your skills in 90-second chunks if you break the mile down into parts.Start working on your 1/2 when you get to that 90-second 4 mile.You will be jazzed to see if you can keep the pace when you do a half mile around 3 minutes.Break it into pieces so you don't have to worry about it.Your brain looks at that 6-minute mile in a second.6 minutes?Are you crazy?90 seconds of going all out?Why not?
Step 2: Get up and do it.
One of the best things you can do for your athletic performance is to do High-Intensity Interval Training.It's like sprints but repetitive.You could run all out for one minute, rest for a minute and then repeat for 8 or so cycles.The 6-minute mile seems like a walk in the park.Up the intense periods as you get better at it.After 75 seconds of running, 45 minutes of rest.Keep going until you reach two 3-minute chunks.All you have to do is piece them together.
Step 3: Long-distance running is a good way to work on your endurance.
You should run more than 1 mile when you train.endurance will get you going, too.If you want to break up your running routine, take a break from your speed training and go for a jog.The 1 mile is less of a threat when you run 5 miles.It's a reason to change your environment.Move your run to the gym, treadmill, or a different trail.It's also about keeping your mind fresh.
Step 4: Run hills.
The third player is strength.To propel your body at this speed, you need to build it up.Jogging for miles won't help you as much as a hilly track will.When the ground is flat, getting your heart rate up and your muscles earning it on inclined terrainprimes them to take you to the next level.It's a good excuse to change your routine as well.It's easy to hit the gym or your favorite track at the beginning, but then you inevitably get bored with it and hit autopilot, never reaching your goals.You can keep your mind in the speed zone by finding a hillier route.
Step 5: Start training now.
In order to reach the goal of a 6 minute mile, you have to run a 4 mile (0.4 km) in 1:30, then a 2 mile (0.0.8 km), and finally a 4 mile (11.2 km).Find a route where you can easily see the distance markers, grab your stopwatch, and see where your feet take you.It's the only way to know what your goals are.Don't feel the need to do this every day.If you want to see how far you've come, work on your skills for the majority of the week.It will become a drag if you do it every day.
Step 6: Don't forget a few things if you're racing.
It's possible to get ahead of the pack and get to the finish line sooner if you start strong.Unless you're playing the dark horse card, you don't want the pressure of making a comeback.If you are facing a mob of obstacles in front of you, hang near the front group.You don't have to be in the lead at first.The person sets the pace, breaks the wind, and feels a lot of pressure from all the people running at their heels.When they get tired, you have to take a break.It's important to run your own race.Going out too fast is the worst mistake you can make in a long distance race.Pass on the straights if you're running on a track.If you want to pass the runner in front of you on a curve, you have to run a bit further to get around that person.It's a waste of energy.Push yourself in the third lap.Take a deep breath, smooth out your stride, and push yourself a little more.Your mind will tell you to stop.If you push yourself a little more than the first two laps, your pace will improve.To maintain your pace, you need to feel like you are running faster in the third lap.It is easier to push yourself to your limits in the last lap, so it will only improve your time.You can find the drive to finish strong once you can see the finish line.Focus on your form, breathing, and what's in front of you.When you start your finishing kick, focus on maintaining form and driving your knees a little higher.Don't pay attention to your crowd of fans, your coach, or your feet.Don't get distracted by the prize and keep your head straight.A second's look can make or break your time.
Step 7: Understand the correct way to breathe.
It's a bad habit to breathe at the top of your lungs.Don't do it!Make sure your breaths come in through your nose and out slowly in your mouth.Insufficient breathing can cause your muscles to wear out.While you're running, try to get into a rhythm.Take a breath for each step.Staying in sync will help you concentrate.
Step 8: Cool down and warm up.
Warming up is necessary to get your muscles ready for speed machines.They'll revolt if you ask them to do things they're not ready for.Get your body ready with some jumping jacks, high knees, butt kicks, and other exercises.Cool down after your workouts with a stretching session.This will help bring your heart rate down and get your head back to normal, in addition to keeping your muscles safe.
Step 9: Good running form is learned.
Improper form can be dangerous and it can waste energy.If you want to hit that 6-minute mile, you need to run as efficiently as possible.Make sure you look forward on the horizon and not to either side for your upper body.If you notice that your shoulders are stiff, give them a shake to get rid of the tension.Keep your back straight and your hands in the air.For your lower body, make sure you hit the ground lightly with your mid-foot, rolling onto your toes and propelling forward.Lift your knees, keep your strides short, and your feet will land beneath you.To feel like you're springing off the ground, aim to.
Step 10: .
Work out your arms, legs, and core since a lot of a good mile time is about strength.Keep your muscles primed for optimal performance by including squats, lunges, plank, sit ups, and push-ups into your regimen.Work with free weights in your routine as well.You can do bicep curls, tricep kickbacks, or hammer grabs.Even if you're in front of the television, you can still work out your arms.
Step 11: Stay hydrated.
Your body won't work at its best if it's dehydrated.Since you're training so hard, make sure to drink plenty of water each day and drink a glass or two before your run.Also, after, too!replenish the water your body losesThe best thing to drink is water.Coffee can give your body a boost of energy.Don't depend on it on the day of a race, and definitely not go too far with it.You don't know how the coffee will affect your body.
Step 12: Eat before and after.
That would be one thing if you were going to run a marathon.You don't need any of that to run a mile.You don't need to eat about an hour before your run, but make sure you've eaten the latest meal, and focus on fruits and veggies.Don't run when you're hungry.A piece of fruit can give you a sugar rush.An English muffin is good.If you're interested, try energy gels.It may be possible for you to reach the finish line a few seconds quicker because of a blast of sugar and energy in your system.
Step 13: Make sure you watch your weight.
Your body has to cross the finish line.It's going to slow you down if you're overweight or have extra pounds.Extra pounds could make a big difference in your health and increase the amount of work you have to do.If you want to lose weight and reduce your run time, you need to work at it.You need more muscle.Don't start cutting calories, dropping weight or expecting to fly when you're only losing muscle.You are fine if you are an acceptable weight for your height.
Step 14: Get a pair of good running shoes.
Why?The alternative is hurting yourself.No mistake, huh?Your time will likely improve as well.There is a shop that caters to runners.Too many people grab the first pair.You need to know what to look for for optimal performance.The clerk can help you find the right shoe for your foot.The upper portion of the shoe should be snug, but not tight.When the shoe is not tied, you should be able to slide your foot out.Feet swell naturally throughout the day and during runs so make sure there's enough toe room.If you want to be doubly careful, buy your shoes in the evening when your feet are the largest.You can try the shoe.Just standing in them won't tell you much, if you put the pair on and take a jog around the store or on their treadmill.The arch of your foot should match that of the shoe.You wouldn't buy a car unless you test drive it.Unless you have a serious problem with your stride that needs to be fixed, don't spend a lot of money on orthotics.It is better to get a good pair of shoes in the first place than it is to spend hundreds of dollars on something unnecessary.
Step 15: You should get some nice gear.
Our accomplishments are more on state of mind than we realize.If you're close to this goal, your mindset may be what's in your way.You should invest in yourself and your hobby.Get some clothes to work out in.At the end of the day, if you're comfortable moving in it, it's good.A nice towel, water bottle, "fuel" belt, stopwatch, etc.Material things are not what the world's about, but having nice stuff will encourage you to use them.
Step 16: Listen to the music.
If you want to reach this goal, fill it with 190 BPM songs.Your feet can't help but keep time when your ears are racing.You will feel that burst of get-up-and-go when your jam comes on.If you don't know where to start, there's a lot of ready-made music on the internet.You need an iPod or a music player.
Step 17: You can find a friend.
Who doesn't like competition to get their juices flowing?Make sure your friend runs around the same speed as you do.You should be running by yourself if they are dragging you down or running laps around you.It's a lot easier to take turns with your friend.It's quite a kick-start to know someone is standing at the finish line.
Step 18: The goals should be set.
Try to have small, attainable goals for each week that you run.You'll be more motivated to keep going if you reach more of them.Whether it's to run X amount of miles, complete so many intervals, or to shave 10 seconds off every week, set it and keep your eyes on the prize.The smaller checkpoint will keep you in line.Be sure to reward yourself.You should treat yourself to something after every 10 seconds.You don't think 10 seconds matters, but it adds up over time.You deserve something for that.