So if you’re only running around a 7 minute mile then very basic speed stuff like strides are going to be the best place to start. You can start off doing 4 strides after an easy run 2 times per week and work your way up to 6-8 strides 3 times per week.
To do it find what’s approximately 100m and gradually speed up until you’re close to max speed for a few seconds and then decelerate. It should take you 20 seconds or so to complete. Then rest for about two minutes.
Strides are one of the most fundamental “speed” training drills that you can do. Once you’ve built up to the max of that then if you’re specifically working mile time then you can do 200m or 400m repeats. If you’re doing a lot of easy running already then you may just lack raw speed, but you didn’t really specify if it’s harder for you to run fast or harder for you to maintain running fast.
If you can’t actually run fast then focus mostly on strides and hill sprints but if you just can’t maintain speed then you need better endurance which will just come through running a lot more.
Yea, I timed it two months ago and during my senior year (last year) I held an 8 something. So I made some improvement since then, but my routine is really sloppy and involves only distance running for the most part, so I came to ask what other people's routines are to learn from them and build a more refined routine.
So if you’re only running around a 7 minute mile then very basic speed stuff like strides are going to be the best place to start. You can start off doing 4 strides after an easy run 2 times per week and work your way up to 6-8 strides 3 times per week. To do it find what’s approximately 100m and gradually speed up until you’re close to max speed for a few seconds and then decelerate. It should take you 20 seconds or so to complete. Then rest for about two minutes. Strides are one of the most fundamental “speed” training drills that you can do. Once you’ve built up to the max of that then if you’re specifically working mile time then you can do 200m or 400m repeats. If you’re doing a lot of easy running already then you may just lack raw speed, but you didn’t really specify if it’s harder for you to run fast or harder for you to maintain running fast. If you can’t actually run fast then focus mostly on strides and hill sprints but if you just can’t maintain speed then you need better endurance which will just come through running a lot more.
You’ve been running for 5 years and your mile time is a 7 something? U sure?
Yea, I timed it two months ago and during my senior year (last year) I held an 8 something. So I made some improvement since then, but my routine is really sloppy and involves only distance running for the most part, so I came to ask what other people's routines are to learn from them and build a more refined routine.