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Running Advice

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Steezy_P
Posts: 3069 - Karma: 2,350
I need to be running an easy 6:30 mile by late August for soccer tryouts. I run a measly 7 flat as it is (weak I know) and I have been running for a week or so to start to get back in shape. But, I just don't think running a mile a day until then will get me into the low 6s. Any advice helps! +k for help
Thanks!
Jul 1 2011 2:14AM
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daveNZ
Posts: 163 - Karma: 4
id say if you are wanting to run a mile faster, then you would want your training to be longer than that? im no expert runner and play soccer not rugby but for example when i rowed, we would train for alot alonger than the 2km we race... not sure if that helps much but yeah
Jul 1 2011 2:24AM
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JKill
Posts: 626 - Karma: 67
This is very true. A basic training method for running is to train at a further distance then what you actually have to run. I would recommend to rune 2-3 miles a day at a good pace and then run a 1 mile every once in a while timed to see how your progress is. Also, run with a buddy to help motivate yourself (preferably someone faster then you). Always stay relaxed and don't forget to breath as dumb as it sounds. Good Luck.
Jul 1 2011 2:29AM
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Steezy_P
Posts: 3069 - Karma: 2,350
Thanks, I do have a friend that I am planning to run with.. and so hopefully that will help!
Jul 1 2011 2:31AM
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Steezy_IN_KC
Posts: 2033 - Karma: 1,607
I use to think of myself as a good runner. Back in the days i broke into the 4's.
I would just eco what everyone else has said.

1. find a good running partner.
2. Start your week off with a mile run, then a 3 mile the next day and a 2 mile the following day.
3. a day of rest is some times just what the doctor ordered.
4. run the mile again gage your improvements and base the rest of your training off that.
5.?????
6. make the team, pick up chicks and profit!?!?!

Good luck, find a good pace, don't vary from the stride, that alone is a good energy saving method.
let us know how the training is coming.
Jul 1 2011 2:42AM
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COskier
Posts: 1066 - Karma: 131
Damn, our pre season requirements are 3 in 18, you would be fucked. Also, a good way to train for just a single mile is to run the mile at the pace you need to run, but taking breaks to catch your breath. Then start decreasing the length of you breaks until they are zero. That's how my buddy trains for the 1600 which he runs in about 4 flat. Though, the occasional long run certainly wouldn't hurt. Also, tell your coach not to be a dipshit, real fitness for soccer should be determined by sprinting stamina and change of pace.
Jul 1 2011 2:43AM
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Dustin.
Posts: 13839 - Karma: 7,704
Run 3-4 ish miles every day/every other day at a good pace. A good pace is one that gets faster as you get in better shape, and one that feels like a good workout. Once a week, pick a day and stick to it, run 4 400s HARD with 2 minutes in between for rest. Time those 400's and make an average time. Work on dropping that average. Do that and you'll run under 6 minutes easily, it really doesn't take much to get 6:30. Honestly it doesn't take much more than some mental work to run 6:30, it's not very fast at all.
Jul 1 2011 2:48AM
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Deezy
Posts: 4580 - Karma: 1,004
i would get running 7km often (so like 4 miles?) keep working on it (make your own schedule). nearing the end of the summer your 1mile will be a walk in the park.
to get better cardio you need to run for at least 15 mins, 6 mins will do nothing for you.

sources: im on my school soccer team/x country
Jul 1 2011 2:49AM
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Steezy_P
Posts: 3069 - Karma: 2,350
Thanks! And I will!
Jul 1 2011 3:49AM
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SteezTech
Posts: 1278 - Karma: 14
No joke just run Stairs for hella long gets you faster and helps cardio, or get a friend and do rocket ropes We do all of this for football and I do like 6min miles and stuff.
Jul 1 2011 3:52AM
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cool_name
Posts: 4295 - Karma: 3,131
drop some cash and hire a running coach for an hour or so and get him to help you.one lesson will do a lot. i know form doesn't seem important in running but it really helps to have good form. there not that expensive for one lesson but will really help you in the short and long term
Jul 1 2011 3:56AM
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Dustin.
Posts: 13839 - Karma: 7,704
Ya but he's only trying to run a 6:30 mile....not really worth it to drop that time. The best way to learn to run fast...is to run fast! Your body will become more efficient with experience. Just push yourself and you'll get faster.
Jul 1 2011 9:43AM
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Dustin.
Posts: 13839 - Karma: 7,704
Oh and I run a 4:30 mile at 7,000 feet altitude, so I can back up my advice and assure you it works!
Jul 1 2011 9:44AM
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soulskier
Posts: 17806 - Karma: 3,841
its all about the mental game, just keep pushing yourself
Jul 1 2011 10:09AM
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CAPITA-DEVOURS
Posts: 1968 - Karma: 4
i think it needs to more than 15 minutes. soccer games are 90 minutes, if your a starter then you play the whole game. i rrun about like 50 minutes 3 times a week. thats about 10-11 km for each run.
Jul 1 2011 11:22AM
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Petey.
Posts: 5736 - Karma: 4,881
I ran cross country from 6th grade until Senior year and I can tell you one of the best workouts we used to do would be to run 5-7 miles with a friend, while conversing.

Making yourself run those long distances really helps and talking to your running buddy only increases lung capability
Jul 1 2011 11:24AM
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alexg1687
Posts: 1505 - Karma: 1,581
I don't know if many of the guys here know what they're talking about, but I do....

If you're running a mile then you're pretty much running most of it on your lactic system. This means you need to build up a really solid lactic tolerance. Its exactly the same for rowers (ask Gator...I think he's a national level rower) who race 2000m which, in an VIII, takes about 6 minutes. So how do you build up lactic tolerance? Interval training. There are a heap of different ways to do this but one good one is wind sprints. Find an oval and (preferably on a windy day) sprint into the wind, walk back as a brisk pace to the start and do it again. Repeat 10 times. Take a 5 minute break then do it again. Then 5 minutes then do it again. You can do as many of these as you like but its the lactic acid tolerance that you want, not necessarily aerobic fitness.

Its also important to mix it up a bit. If you're training for 1 mile then what some of the guys here are saying is true....run for longer than that. But certainly not every day. Maybe go for a 30 minute run at 60% capacity just to keep the muscles loose. Its the interval training that's going to get your ~6 minute fitness right up.
Jul 1 2011 11:54AM
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CousinEddie
Posts: 633 - Karma: 215

in 5th grade i was running it in the 6:20's.  I need to be able to run it in 6:15 for hockey but I am just out of shape (I could probably run a 7 flat on a track.)

Any tips?

Jul 1 2011 12:00PM
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Steezy_P
Posts: 3069 - Karma: 2,350
Read up ^^^
Jul 1 2011 12:14PM
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1337
Posts: 31039 - Karma: 29,013
Monday: 4-7 miles
Tuesday: 2 mile warm up, 4x400's at a sprint pace (rest in-between them), 1 mile cool down
Wednesday: 3-4 miles
Thursday: 2 mile warm up, 3x200's, 1x800's at sprint pace (rest in-between them), 1 mile cool down
Friday: 3-4 miles
Saturday: Rest
Sunday: 1 mile minimum
Jul 1 2011 12:33PM
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iSmokeweed
Posts: 4793 - Karma: 1,370
EVERYONE ELSE SHUT UP. LETS LEAVE THE ALL STATE TRACK RUNNER -ME- TO GIVE THE RUNNING ADVICE.


soooooo if you dont have a track near by....

Day one- 3 miles in 23-25 mins

day two- 2 miles in 16-17 mins

Day three- 5-6 miles slow and easy. so like 45-50 mins

Day four- 4 miles at 32-36 mins.
Day Five- 5 miles at 45-50 mins.


with im two weeks youll be at 6 mins/ after a month youll be well under 6.


if you have a track keep days 1,3,5, but.......


Day 2 - 6 400's at 70-75 with a one minute rest inbetween

Day 4- 2 200's at 30secs 2 400's at 72 secs and 2 800's at 2:45.



follow these tips and youll blow your coaches mind with your in-shapeness.

Jul 1 2011 12:44PM
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erica
Posts: 3449 - Karma: 24,070
Just run a lot and get volume until you're in really good shape
Jul 1 2011 12:55PM
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Hi.Phi.
Posts: 602 - Karma: 84
what was your race and time you got and what state was it? just curious
Jul 1 2011 2:06PM
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Steezy_P
Posts: 3069 - Karma: 2,350
For those of you who wanted to know how it went.. I ended up running a 6:16 today at tryouts. Thanks for all of the help.


/thread.
Aug 15 2011 4:20PM
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I_Am_Mod
Posts: 13214 - Karma: 3,753
if you're somewhere near a mountain range, go train on altitude, every time i return from a week in switserland, living around 3000m/9000ft i feel so fresh, i don't think there's any other way that gets me so fit in 1 or 2 weeks, as spending them on altitude .....
Aug 15 2011 4:36PM
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yourthemannowdog
Posts: 4541 - Karma: 313
This is very true. Im in colorado visiting my dad's new place. The town he lives in is at 7,000ft. I am from NY living at basically sea level.

Over the past week or so I have been biking everywhere. At first the altitude killed me, but my body started acclimating quickly. I return to NY on Thursday and begin CC training the next day, i can't wait to start training with my extra lung power.
Aug 15 2011 4:55PM
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thebeesknees
Posts: 3660 - Karma: 160
This is a great idea, running with a friend is a great way to get motivated and to just make it more fun in general.
Aug 15 2011 4:58PM
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soulskier
Posts: 17806 - Karma: 3,841
Congrats dude!
Aug 15 2011 7:16PM
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Steezy_P
Posts: 3069 - Karma: 2,350
Thanks alot!
Aug 15 2011 9:49PM
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