It is one day before I need to run one mile for a fitness test. I want to run it in under 7 min 15sec. Advice?
Posted on Apr 29, 2010 with Comments 4
Question from MATHCOUNTS_awesome
Four months ago, I ran the mile in 7 minutes 53 seconds. I am twelve years old.
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Four months ago, I ran the mile in 7 minutes 53 seconds. I am twelve years old.
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Filed Under: Running Fitness Q & A
at 12 years old and the fact that you ran under 8 minute mile is pretty impressive. Generally unless you have been trainning for this, I would advise to do your best and not worry about it to much.
Through I have to doubt the fitness test and how valid it is to use this indicator on 12 year olds.
Harry
Well, if you run it tomorrow, I wouldn’t do any “run training” cause you’ll just tire yourself out before your big race.
Now, healthy wise, lay off the soda til race time. Try to get some carbs in you to store up–maybe a spaghetti dinner or something. If you can grab a sports drink to have before the race it might not hurt either. Having lots of energy helps you keep those legs moving.
You want to be hydrated for the run. Try to have a cup of water (or sports drink) about an hour before go time so it’s a bit absorbed into your body and not just sloshing in your tummy.
Good luck!
I would not worry about it too much with only 1 day to go. If you haven’t been running since the last time, you’ll probably do about the same. That’s normal; it’s like taking a math test without studying.
If it’s important to you to run a mile in 7:15, then make a plan for it over a few weeks of regularly running 3-4 times a week. Mix up the distances, with say 4 repeats of 400m at a fast pace (1:40), with a 2-3 min rest between them, another day with 3 repeats 800m at your target pace (3:37) with a rest between, and 1 day a week where you run the mile and track your progress on time. You might also have a 2-3 mile long run at an easy pace another day per week to build your endurance. Make sure you warm up (trot / easy pace run) for about 5 minutes first, and stretch after your running. You can do it!
For tomorrow, my advice would be to get a good warmup in before your mile run. 10 minutes before the test, take a lap or lap + a half around the track (400-600m) at a moderate pace. You want your body to raise your heart rate, get the blood pumping, maybe start to sweat a little. This way you get your initial fatigue out of the way before the test. The other people’s suggestions of a healthy, easily digestible dinner the night before and making sure you are hydrated are also important.
get ur as.s off the chair and go outside and run