Mile time

walshb

I have always been very keen to know roughly how long it would take me to run 1 mile.

Anyway, I did it using Fairyhouse Racecourse. I started at the 8 furlong marker and ran
to the finish post in a time of 6 mins 46 secs. Now, I wasn't running on grass; it was on the tarmac "track" that goes around the course right beside the actual course.

I am reasonably fit, in my 30s. I was wondering if this time is good and maybe some tips
on how I can reduce it?

I worked it out that I was running an average of 50.75 secs for every furlong (201 metres).

Now, I decided to run one single furlong, which I did at about 80 percent full speed and I covered it in 45 seconds. So, this got me thinking that I would never get to 6 mins for a mile, as I would have to run 8 furlongs at 45 seconds average (per furlong).

gerard65

To run faster over a mile you'll have to do middle-distance specific training. A training week towards a 6 min mile for your first year might look something like this.
Day 1. 5 - 8 miles easy running.
Day 2. 6 x 400m @ mile pace. Jog 400m recovery.
Day 3. 10 x 200m faster than day 2. 1-2 min rec.
Day 4. Easy 5 mile run.
Day 5. 1 mile jog. 3 x 3min fast bursts with 3 - 4 min rec between. 1 mile jog cooldown.
This includes 2 days rest.
You may not be able to go straight into this program. If you hav'nt done much running I suggest 2 or 3 months easy running building to 30mile a week before taking on the faster running.

walshb

gerard65 wrote: »

To run faster over a mile you'll have to do middle-distance specific training. A training week towards a 6 min mile for your first year might look something like this.
Day 1. 5 - 8 miles easy running.
Day 2. 6 x 400m @ mile pace. Jog 400m recovery.
Day 3. 10 x 200m faster than day 2. 1-2 min rec.
Day 4. Easy 5 mile run.
Day 5. 1 mile jog. 3 x 3min fast bursts with 3 - 4 min rec between. 1 mile jog cooldown.
This includes 2 days rest.
You may not be able to go straight into this program. If you hav'nt done much running I suggest 2 or 3 months easy running building to 30mile a week before taking on the faster running.

Gerard, thanks for the input. It looks daunting. What got me was when I ran a furlong at a pretty heavy pace and only managed 45 seconds. Then to think that I would have to keep up this pace for 7 more:eek:

walshb

I am now at 6 mins 24 seconds, a drop of 22 seconds. An average of approx 48.1 secs per Furlong (201 metres). I think I can lower this again, as I wasn't flat out. 6 mins may be a stretch, but I would think at least 6:15 is achievable

catweazle

If you could get a jockey on your back waving the whip in your face for the last furlong or two you might get it down to the 5's. You are the first person on this I have seen talking about their distances in furlongs

walshb

catweazle wrote: »

If you could get a jockey on your back waving the whip in your face for the last furlong or two you might get it down to the 5's. You are the first person on this I have seen talking about their distances in furlongs

Yeah, but maybe because I am training on a racecourse and there are furlong markers....:) It's great for the split times of 400, 800 and 1000 metres

RodSteel

walshb wrote: »

I am now at 6 mins 24 seconds, a drop of 22 seconds. An average of approx 48.1 secs per Furlong (201 metres). I think I can lower this again, as I wasn't flat out. 6 mins may be a stretch, but I would think at least 6:15 is achievable

Thats a good improvement, you are doing well. I would say you will drop under 6 minutes sooner than you think. It would help if you were running with someone who could pace you for that time when you do try and attempt it.

walshb

RodSteel wrote: »

Thats a good improvement, you are doing well. I would say you will drop under 6 minutes sooner than you think. It would help if you were running with someone who could pace you for that time when you do try and attempt it.

Indeed, that would be a great idea. I am fairly good at pacing myself and the split timer on the mobile and furlong markers are a real aid. Also, I am hoping for good conditions, as in a slight wind behind me for most of the route. I usually run for three to four days easily, at a 7 min 25 pace so as to build up resistance and stamina, and on day 5 I go for my record.

Anyone care to post their best mile times, age/sex etc, just so I can see where I am at in general.

RayCun

There's a thread in the Events section where people post their best times at various distances this year
http://www.boards.ie/vbulletin/showthread.php?t=2055798978&page=13

RodSteel

walshb wrote: »

Indeed, that would be a great idea. I am fairly good at pacing myself and the split timer on the mobile and furlong markers are a real aid. Also, I am hoping for good conditions, as in a slight wind behind me for most of the route. I usually run for three to four days easily, at a 7 min 25 pace so as to build up resistance and stamina, and on day 5 I go for my record.

Anyone care to post their best mile times, age/sex etc, just so I can see where I am at in general.

My best mile was last year, 4:38, the previous year was just under 6 minutes. I had 2 friends of mine pace me(2 laps each)
I did this for probably the same reasons you are, just to see how far I could push myself.
I would be way off that pace now, I would be lucky to dip under 5 mins.
By what you are telling me and the progress you are making, I would have no doubt that you will be going under 6 minutes very soon.
Good luck with the training, keep up the good work .

P.S I am male 38

walshb

RodSteel wrote: »

My best mile was last year, 4:38, the previous year was just under 6 minutes. I had 2 friends of mine pace me(2 laps each)
I did this for probably the same reasons you are, just to see how far I could push myself.
I would be way off that pace now, I would be lucky to dip under 5 mins.
By what you are telling me and the progress you are making, I would have no doubt that you will be going under 6 minutes very soon.
Good luck with the training, keep up the good work .

P.S I am male 38

Thanks for the advice and feedback, mate. I am quite sure that when I was 18 or 19 I would have been at 5.30 or less. I was super fit then and remember blazing during runs, almost flat out and recovering so quickly. Unfortunately I never did time a mile run then. It didn't cross my mind.

Your record time is superb. And, it was done aged 37/38. I would assume that if you tried earlier and went for it in your late 20s or early 30s, that would have been even quicker. I'm 34 by the way.

RodSteel

walshb wrote: »

Thanks for the advice and feedback, mate. I am quite sure that when I was 18 or 19 I would have been at 5.30 or less. I was super fit then and remember blazing during runs, almost flat out and recovering so quickly. Unfortunately I never did time a mile run then. It didn't cross my mind.

Your record time is superb. And, it was done aged 37/38. I would assume that if you tried earlier and went for it in your late 20s or early 30s, that would have been even quicker. I'm 34 by the way.

Thanks, yes, who knows, but the main thing for me now is enjoying the sport and entering into the odd road race to keep me ticking over.
It may be beneficial if you join a running club(if you are not already in one). Proper coaching and training in a group really helped me improve.