Long distance running is, without question, one of the most grueling sports around. As with any race, the objective is to finish as quickly as possible. Unlike short distance races, though, you cannot simply strengthen your legs in order to run a faster mile. In order to take time off of your mile, you will need to become mentally and physically tough. By using these tips, you will be able to shave seconds and eventually minutes off of your mile times.
Instructions
1. Learn the maximum amount of miles you can run during one workout. This is important as it will be the basis for your running schedule. To do this, visit a local indoor or outdoor track and run until it is no longer comfortable to do so. Once that occurs, log how far you ran.
2. Run the distance you logged every other day for two straight weeks. At the end of that two weeks, you should notice that your overall time for that particular distance has diminished. To ensure that you are running on a flat service, you should again complete this workout on a track.
3. Increase your workout by one or two miles after the two-week period as ended. In other words, if you've been running five miles every other day, you should increase your workout to either six or seven mile runs. You should run that distance every other day for two weeks.
4. Increase your workout again by one mile. Run that distance every other day, this time for only one week. For this example, you would now be running eight or nine miles every other day.
5. Give your body a rest by repeating your starting workout every other day for one week. In other words, if you started out running five miles every other day for the first two weeks, run five miles 3 to 4 times during your rest week.
6. Start back into your routine by increasing your running distance once again. Do this for two weeks again before giving your body a "rest week." You should continue doing this until you are running between about 35 to 40 miles per week. This may seem like a lot on paper but you'll be surprised how the time flies when you're out on the track.
7. Perform speed drills and exercises during your non-running days. This can be as easy as 100 and 200 meter sprints. You can also use simple jumping drills in order to tone and strengthen your legs. For one of these drills, stand about an inch or two away from a step either in or outside of your house. You should be facing the step when you do this. Then, hop onto the step and immediately hop back down (you should be doing this on your toes). Repeat this for about one minute straight. Another easy drill is to just jump straight up into the air as high as you can for one minute straight. Then, give yourself a minute rest and perform the drill again.
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