How much would you recomend training to improve your time by a minute for a 1 mile foot race?
362386
you should train with someone who is faster. try running 1 mile, resting for 15 minutes(walking) then repeat this twice more. do this every other day.however,you should take 3 days off before a big race
1132238
What are the distances? I used to run 2/10/2 (miles), so with the race only an hour the training would be much different than a longer one. The bike was never a problem, so i would just practice 10 mile rides and then sprint up hills for strength. For the run, I did interval training, where's I'd do sprint/jog/run/jog/sprint etc. You should practice bricks - run pretty hard for about 1/2 mile, then immediately bike hard for about 5 mins, run hard, etc. The distances aren't too important - you just want to make sure you are fatigued when you switch back and forth between run/bike. The biggest challenge for the duathlete is the beginning of that second run.\n\nJohn\n\nOK - I saw your distances. They are not much more than what I did so you can use the same. Which one are you weaker in? For me it was the bike, so I practices a lot on sprinting up hills so I wouldn't get so winded during the race. Oherwise the distance was easy. I'd still say to practice bricks. If you can easily run 3 miles and bike 16 then the 1st and 2nd legs won't bother you, but you will definitely feel that second run. Practice the bike/run transition, tagrtting no more than 1 minute reset (assume that would be your transition time). good luck - email me if you want to discuss.\n\nJohn
1048741
I'd certainly jump on the treadmill and begin building up.  This will mean turning the incline to 1% to 2% and then walking on it at a comfortable pace. \n\nYou didn't mention what your fitness level is, but 16 Min miles should be pretty easy if you are in reasonable shape.   The challenge for you will be doing 13.1 miles.  Definitely work on your endurance and build up to walks of 1 - 2 miles -- gradually.  Every week from here on out, try adding one more mile, one day each week.  Try to walk 2 - 4 miles every other day.\n\nBe sure that you have sensible shoes. If you are going to be running, be sure you have running shoes (no those cross trainers don't count).\n\nAlso don't worry about being a walker.  If it is a big race, you won't be alone as a walker.\n\nGood luck.
118190
It depends on the persons VO2 Max (how efficiently your body metabolizes oxygen in the blood).  A ten minute mile should be a fair jog but easily attainable for most, a five minute mile however is near impossible for (my guess) 98% of Americans.  An average one mile (sprint) for an average runner I believe is in the 7:30 minutes to 6:30 minutes range with some training of course.\n\nFor example I ran the Los Angeles Marathon (26.2 miles) and on my first attempt I finished 7,688 out of 25,000 and my average mile time was over 10:00 minutes per mile.  Less than 5% of all Americans will ever run a Marathon.
1119367
If you want to lower your time by 3 minutes, you must run longer distances before you run the 2 miles.  Run 4 miles at a good pace. Then 3 at a quicker.  The body will adjust accordingly. If you then practice a 2 mile pace, continue to run at a quicker pace before hand.  This way the body is better fit for the race.  Attempt to increase in your heart rate before running so the body is already going.  I recommend jumping jacks because its less stress than runningan extra lap.
615297
If you have truly run 47:02 for a certified 10 mile race, you probably know way more than anybody here who is going to give you an answer.\n\nAs far as the 400 and 800, the best way to train for them is a lot of intervals on the track at or above your target race pace.\n\nIn case you haven't checked, the U.S. record for 400m for men 55-59 is 52.24, the 800m record is 2:06.83.
900095
I am doing lots of endurance leg weight work, to prepare. And long faster runs, of like 6-8 miles but like a minute slower per mile than my 10k race pace which will help in the shorter track distances.
1159637
5.5 miles per hour is about 11 minutes per mile. This is not really fast, but it isn't a bad start. I like to be about 8 miles per hour. The elite runners are about 15 miles per hour for 1 mile.
1175193
There's too many x-factors with a question like this to offer effective advice.  No idea how fast you are now, how healthy your present lifestyle is, what monetary resources you have to sink into this goal, etc etc.\n\nThat's especially true because 2:50 over 800 meters is a pretty fast time for a non-elite runner.
695209
Finishing your first marathon without stopping is more than "respectable."\n\nTry to beat Oprah and P-Diddy after that.  Your 9 minute per mile pace will more than cover it.\n\nI reinjured a hamstring during my first marathon, but limped and gimped in under 5 hours.  The lesson for you is to plan your race, and stick to the plan.  It's easy to blow up the first few miles at 7-8 minute pace to "bank time" for later.  Uh-uh.  Bad idea.  You will pay severely for your mistake.\n\nStay hydrated, stay on pace, and conserve energy.  Focus on your efficiency.  Things start to hurt in weird places.  \n\nGood luck!
864242
Every male soccer player who is serious about playing the sport should be able to run a mile and a half in 9 minutes or less.\n\nWith that in mind, a great way (probably the best way) to build speed would be run a mile on the track. I would like to note that I am a soccer player too, and have been all my life, and I also ran cross-country. We did this all the time in CC to build speed and endurance at the same time, both which are essential components in the game of soccer.\n\nAnyways, you should run a mile. The first 800, run at a normal pace, the third lap, jog at a relatively slow pace, and then on the fourth lap sprint the dang 400 with all you have left. Do about three-mile intervals of this each day and I guarantee you will see results, definitely.\n\nDon't expect too much of yourself at first. Most people I know can barely even run 2 miles without walking. Just do this as much as you can and you will gradually get better.
1047083
There are a lot of speed drills you can do.\n\nCheck out some running magazines or their websites.\n\nwww.runnersworld.com is a good one.
550217
I dont know what the time is for one mile I only run 3 but I run 3 in 29 min flat I know I could do better
1172269
After the amount of other training you are doing don't overdo it, but you should aim to do it in under 5 min. I used to do a lot of rugby and cycling and my best ever 1500m was 4.26 at Crystal Palace
1005636
Intervals.  \nDepending on how far you can run now, run for short periods, then walk for a time period equal to or less than the time you ran, then run again, and repeat for a number of times you can handle.  You can progressively increase the run time/distance relative to the walk time/distance.  I've used these types of intervals for running 1/4 miles, up to 8 per workout.  (run a 1/4, walk a 1/4, till you can run a half mile or more at a time.  when you get up to a half mile, you should be recovering in less than a 1/4, so your distance/time ratio will change.  After a while, you can use hard run light run intervals as well (no walking).  These interval sessions will improve your distance endurance rather quickly, so don't be afraid to make adjustments as you go along.  I typically use intervals to increase speed/pace (for 2 mile runs), but in the beginning, you can use them to increase distance while maintaining a slower pace.\nGood Luck!\nSergeant Major Estorga
335488
Sure it's possible.  You might not be satisfied with the result but you can do it.  I'm assuming you're somewhat athletic since you're considering this race in the first place.  3.1 miles really isn't that much if you remember a few things.  #1-Don't start out sprinting.  A lot of those people know what they're doing and they're fast.  A majority have no clue and they slow down a mile later.  #2-It is okay to slow down for a little bit.  Sometimes you just need a break.  #3-(This goes along with #1) Negative splits are better.  This means if you can start out slow and speed up throughout the race, not only will you feel better about yourself but it's been proved to be a very efficient racing strategy.
1156482
I went to college to answer this very question. My professor said the key is to simply run faster. Obviously it is more complex than that but the idea is correct. Work on increasing your speed in intervals once or twice a week test you race pace once a month or so... Recover well before these harder training sessions. Recovery is most important! Running longer distances than your race will not increase your speed but it will increase your endurance. best of luck!