Start your week with a distance run, running for at least 40 minutes or about 3 miles, and gradually increasing that as you train. Take the next day to rest or do some other training like yoga or weight lifting. Pick a few days a week to do interval or hill training, followed by another day of rest or cross training.
Get the right proteins through eggs, sweet potatoes, salmon, and chicken. Proteins like salmon contain ingredients like omega-3 essential fatty acids which increase heart health and help performance. Leafy greens like kale contain a wealth of vitamins that keep your body healthy and moving like vitamins A, B6, C, and K. [2] X Research source Whole wheat pasta in the right portions will provide you with the carbs you need to maximize muscle glycogen stores. [3] X Research source
Planks are a great way to strengthen your core, lower back, and shoulders; three areas that are important for a fast run. Hold planks for 45 seconds and do 3-5 reps. Kettlebell squats will work your glutes and leg muscles while also strengthening your core. Do 2-3 sets of 10-12 reps. Do some yoga to help you improve flexibility, recover faster, and simply destress. [5] X Research source
Aim for 5 or 6 mile runs that you can complete in an average of eight minutes per mile. Run several days a week to get your body used to running distances, and record run times. As you continue your training, shoot to improve your time to an average of about seven minutes per mile.
400-meter sprint intervals. Do six intervals of 400-meters, resting for 1 minute between each sprint. Start at a decent pace and increase it with each interval. 600-meter sprint intervals. Now run six to eight intervals at a distance of 600-meters, resting for 1-2 minutes in between each repetition. Alternate these interval sprints and perform them on days you are not going on distance runs.
Begin your hill climb at a nice jogging pace, especially at the beginning of your training. Once you’ve run about ¾ the way up the hill, sprint the remaining ¼. Repeat this run at least three times. Walk down the hill at a nice pace to recover from your climb, using this as your resting time. Don’t strain your body by doing too many hill climbs a week. Substitute one or two of your sprint intervals for hill climbs.
Get a runner’s watch or use an app on your phone to track your times and mileage. Write down your distances and times in your training schedule after you have completed them. This way, you can easily see your progress as you train.
Stretch your back, quadriceps and adductors, hamstrings, hip flexors, and glutes. Make sure that you also stretch after you’ve completed your run as well.
Envision yourself crossing the finish line. Let yourself experience how good it will feel to have accomplished this. By telling yourself that you can achieve a 5 minute mile, you will put yourself in a positive mindset that will energize you.
Do a few quick sprints to get the motion down and into your body. You can also try some jumping jacks to get your heart rate up.
Once you are nearing the end of the mile, you can push yourself. Depending on how much energy you have left, really push yourself to an all-out sprint. Once you’ve crossed your finish line, cool down by continuing to jog for about a minute or so, slowing your pace until you’re at a comfortable walk.
