You also should focus on running a mile without stopping. If you need to take multiple breaks to walk during that mile, try to lessen the time that you spend walking so that you eventually get to running a full mile without any breaks.
Because you are already at a certain level of fitness, gains in mile time are harder to come by. But there is hope! Adding new facets to your training can make stronger and fitter. So change things up to get your mile time down. Start by adding speedwork to your training. Strength work is also critical. Squats, lunges, and core are all areas to work on if pace is your main goal. Strides, skipping, carioca, butt-kicks, high-knees and more all help develop explosive power and foot speed needed for a truly fast mile.
I know when I first got back to running, I made it my goal to have a sub 8-minute-mile time that I could consistently sustain. One coach suggests that an 8-minute-mile is a good standard to have. But you have to figure out what works for you, and remember that your pace for a single mile will be much different than your mile pace for longer runs. What seems really slow to you might seem fast to someone else and vice versa.
Be the best runner you can be! Age, biological sex, fitness level, and nutrition all play a role, but there are other reasons why the time varies among individuals. For example, some studies have shown that the type of running shoe that a person wears can improve their average mile time. Other researchers have investigated the effects of consuming coffee before a run. In this article, we explore the factors that influence average mile times and investigate how to run a faster mile.
The Army Study Guide website lists the standards for how quickly males and females in various age groups should be able to run a 2-mile race. The qualifying times for the Boston and New York City marathons reflect the difference between males and females, as do the world record times for the fastest mile. The following table shows the world record results for the fastest mile that a man and woman have run.
People who wish to reduce their average mile time can try several techniques to improve their running economy. Running economy is the amount of energy that a person requires to run at a particular pace.
People who include endurance, interval, resistance, and plyometric training in their workout schedules may improve their average mile times. Researchers believe that endurance training causes physiological responses that help people adapt to running more quickly. Coaches often prescribe high intensity interval training and hill workouts as additional methods of improving average mile times.
Many elite athletes also choose to train in cities at high altitudes, such as Boulder, CO. High altitude training improves oxygen delivery to the muscles and helps them use oxygen more efficiently. Both elite and amateur runners use caffeine to help improve their performance. Coffee contains caffeine, but this stimulant is also in sports drinks, gels, jelly beans, and other carbohydrate-rich products that are quick for the body to absorb.
A study in the International Journal of Sports Physiology and Performance evaluated the effects of drinking coffee before a 1-mile race. The team of researchers separated 13 male athletes into three treatment groups. One group received 3 milligrams mg of caffeinated coffee per kilogram kg of body weight , while the second group received an equivalent amount of decaffeinated coffee, and the last group drank a placebo solution. The current IAAF world records for the outdoor mile are:.
Marathons, which cover But the mile requires a little bit of everything. The mile will make you a more well-rounded athlete," Willis says.
Before jumping into a training program, you want to make sure you can complete a full mile without stopping, Willis says. Once you've done that, you'll want to test yourself with a time trial — the fastest time it takes you to complete a mile. It might seem counterintuitive to add slower miles to your training, but the more you can go the distance, the faster your average mile time will get.
When you have a baseline of your one-mile fitness, it's important to add endurance. When you go for longer, slower runs or jogs, the average pace per mile should be slow enough to allow you to have a conversation with a running partner, Willis explains. You're going too fast and then it becomes a hard, strenuous run," he says. Hard, strenuous runs, he says, should only happen, at most, three times a week. For newbies, the jogging pace might be a walk-run: Run a mile at a conversational pace, walk a mile.
Hudgins likes to use an effort scale with his clients when gauging pace. For example, easy runs should be about a three or four out of 10, with one being the easiest and 10 being maximum effort or in other words, feeling like you're going to throw up, Hudgins says. Most runners reach their fastest speed between the ages of 18 and The average running speed per mile in a 5K 5-kilometer or 3.
This data was collected in the United States in and is based on the run times of 10, runners. Differences between the sexes can influence running pace. One of the reasons why elite male athletes often run faster times than female elite athletes has to do with muscle mass. Having more fast-twitch muscles in the legs can result in a faster speed. But at a longer distance, women may have an advantage.
One large study found that, in a marathon, non-elite men were more likely than women to slow their pace throughout the race.
In a distance run, pace is important. Pace, or the number of minutes it takes to run one mile or kilometer, can influence how fast you complete the run.
For example, you might want to slow your pace down at the start of the run for the first few miles. This may help you conserve energy to run the last miles strong. Elite runners may keep a more conservative pace at the beginning of an event, picking up speed toward the end. To figure out your average mile pace, try out this fitness test: Map out one mile on a flat surface near your home, or complete the run on a track in your area.
Warm up for 5 to 10 minutes.
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