Seven Tips on How to Run a Fast Mile

 by: Regina Hoover

Ever wanted to try this out? Check there tips:

1. Find a Running Partner

To get the encouragement the you need you should find somebody that has the same pace as you.

Even better if you train with two or more persons who share the same interest as you, it will boost your motivation.

2. Focus on the Goal

Whatever your goal might be, thirty minutes, forty-five minutes or one hour, one need a motivation to do better that your own record. Action speak louder that word. The mind is very powerful to convince your body to do it. When you think positive or negative, your action tend to reflect how you are thinking.

3. Begins with Long Running

Stay with this for about a month so your body will get a long with long runs. Keep your speed consistent. By this time, you are concentrating on increasing your mileage.

Week One, do the thirty minutes  runs each day-twenty if you put some weight. Week Two, Forty minutes then for Week Three, Fifty minutes. Week four, the last week will be at Sixty Minutes. Bear in mind that there are different kind of techniques you can use, read some books or search online.

4. Relax on Sunday

You can do stretching or cross training if need be. This is also a family day.

5.  Integrate Speed Work in the Week Five

We called this as Tempo Runs and should be done once or twice per week and should be two days away from each other to recover your body;s strength.

Tempo has there portions: Practice Speed, Race Speed and Practice. For instance, you are running for thirty minute run race speed for ten minutes, then slow down for ten minutes, then run fast for another ten minutes. Do your best in this stage.

6. Have the Tempo Runs

 For about Two to Three weeks while doing your long distance run on the other day. Long run should be about forty to forty-five minutes. On the seventh to eight week, you are at ease on running. Your body will be used to it.

7. Discontinue the Tempo Run

Around Week eight  or ninth week. Your goal here is to do the intervals of 2000 m, 1000m, 400m and 100m.Precise number is not necessary. The longer the distance the little repetitions.

On one day after a 20-30 minutes run,  continue to do the four repetitions 2000m with rest in between around three minutes. By your last repetition, you feel like giving up, that's how worn-out you are.

You should have a recovery distance run always in between the days of your speed work out. Speed workouts should last for only two weeks.

Now, you have the Seven tips on how to run a fast mileage. It will help your life style healthy and good. So, Lets go run!

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