Rockstar Mile Research Paper
Rockstar Mile: Improve Your 1600m Performance
When people are gauging how fast someone is, you always hear “so what’s your mile time?” I get it all the time and you probably hear it as well. It’s the barometer that most non runners use put into context how fit you are because that’s the only run that gets timed in PE class.
The distance known as the mile draws all types of runners to its doorstep. It sits at the convergence of speed and endurance. Runners who compete in 5Ks and 10Ks and beyond use it to step down and test their speed, runners who compete in 400m and 800m sprints use it to move up and test their toughness.
The result is often an action packed race that is both fun to watch and to participate in. People who run the mile …show more content…
well are rockstars and most likely can succeed at most other distances.
Its so great because it requires both quickness and toughness. I’ve run this distance many times and have tried a number of different strategies, but they all have the same theme.
If you’re just starting out, improving your overall fitness through regular running will be good enough. If you are more experienced and in better shape, here are the things you must do to improve your mile time.
Get Stronger
Make no mistake, the mile is a power run.
You need strong muscles capable of generating huge amounts of forward energy and power. Stronger muscles will allow you to take longer strides and hold proper form at higher speeds. If you include strength training two days a week into your regular sessions, your mile time will see new heights (or new lows?).
Get Explosive
Strong muscles will allow you to generate the power you need to run the mile, but you need a way to tap into that energy quickly and efficiently. You need to be able to accelerate quickly to be an efficient mile runner. How do you do this? Through things like high intensity plyometrics. These were hugely beneficial to me when I was training for the mile in college as I improved my finishing kick and my ability to run at high speeds.
Get Tough
By tough I mean endurance. If you were training for a 5K, would your longest runs consist of 3 and 4 milers? Of course not, You would never be able to run an efficient 5K. The same logic applies to the mile. If you do only speed workouts and never run more than 2 or 3 miles, I guarantee you will fade at the back end of the race. You don't need to do anything ridiculous like a 20 miler, but you should build up to consistently running 5 - 10
milers.
Run Hills
If you’ve read my previous post on hills, you know that I’m a fan. If you don't have time for gym workout, find a nice, fat hill and do some repeats up and down once a week. Uphill running is great for building strength and speed. Down hill running is great for practicing higher speeds and improving muscle elasticity. Basically you can’t lose.
Run Some Sprints
This probably goes without saying, but you need to train yourself to run at high speed. Do some intervals where you are running faster than your mile pace to improve your speed and build your muscles. 400m intervals are great on days that are all about speed. Also, doing 5 or so 100m sprints at the end of each workout is great as well.
When people are gauging how fast someone is, you always hear “so what’s your mile time?” I get it all the time and you probably hear it as well. It’s the barometer that most non runners use put into context how fit you are because that’s the only run that gets timed in PE class.
The distance known as the mile draws all types of runners to its doorstep. It sits at the convergence of speed and endurance. Runners who compete in 5Ks and 10Ks and beyond use it to step down and test their speed, runners who compete in 400m and 800m sprints use it to move up and test their toughness.
The result is often an action packed race that is both fun to watch and to participate in. People who run the mile …show more content…
well are rockstars and most likely can succeed at most other distances.
Its so great because it requires both quickness and toughness. I’ve run this distance many times and have tried a number of different strategies, but they all have the same theme.
If you’re just starting out, improving your overall fitness through regular running will be good enough. If you are more experienced and in better shape, here are the things you must do to improve your mile time.
Get Stronger
Make no mistake, the mile is a power run.
You need strong muscles capable of generating huge amounts of forward energy and power. Stronger muscles will allow you to take longer strides and hold proper form at higher speeds. If you include strength training two days a week into your regular sessions, your mile time will see new heights (or new lows?).
Get Explosive
Strong muscles will allow you to generate the power you need to run the mile, but you need a way to tap into that energy quickly and efficiently. You need to be able to accelerate quickly to be an efficient mile runner. How do you do this? Through things like high intensity plyometrics. These were hugely beneficial to me when I was training for the mile in college as I improved my finishing kick and my ability to run at high speeds.
Get Tough
By tough I mean endurance. If you were training for a 5K, would your longest runs consist of 3 and 4 milers? Of course not, You would never be able to run an efficient 5K. The same logic applies to the mile. If you do only speed workouts and never run more than 2 or 3 miles, I guarantee you will fade at the back end of the race. You don't need to do anything ridiculous like a 20 miler, but you should build up to consistently running 5 - 10
milers.
Run Hills
If you’ve read my previous post on hills, you know that I’m a fan. If you don't have time for gym workout, find a nice, fat hill and do some repeats up and down once a week. Uphill running is great for building strength and speed. Down hill running is great for practicing higher speeds and improving muscle elasticity. Basically you can’t lose.
Run Some Sprints
This probably goes without saying, but you need to train yourself to run at high speed. Do some intervals where you are running faster than your mile pace to improve your speed and build your muscles. 400m intervals are great on days that are all about speed. Also, doing 5 or so 100m sprints at the end of each workout is great as well.