Running 6 minutes/mile is a worthy goal for many runners. Most people can't do it without a long period of practice – in fact, most people will never try! You need to increase your endurance and strength first by running long distances and sprinting, with enough focus and drive, is quite possible to achieve. If you keep practicing and push yourself to the limit, you'll hit the finish line before you know it.
Step
Part 1 of 3: Beat Your Time
Step 1. Practice your 0, 4 and 0, 8 km distance running again
Instead of looking at the whole, divide the kilometers into sections; it will be much easier to practice your skills, divide the sections into 90 seconds each section. When you reach 90 seconds 0.4 km, start practicing your 0.8 km distance. When you can do 0.8 km in about 3 minutes, you will be exhausted before you can keep up your pace. Therefore, avoid unnecessary pressure on your knees and divide them into sections.
Psychologically, your brain will see 6 minutes/mile and it will think “wahahaha- wait a minute. 6 minutes? Have you gone mad?” But 90 seconds of running as fast as possible? …"Why not?"
Step 2. Do HIIT
The word stands for High-Intensity Interval Training and is arguably one of the best things you can do to improve your time and your athletic performance. It's like sprinting (as discussed above), but over and over again and in circles. For example, you might run as much as you can in one minute, rest one minute, and repeat for 8 or more laps. In the end, those 3 minutes/km will seem like a leisurely walk in the park.
When you get better, increase the sprint time. Add to that 75 seconds of sprinting and after that, rest 45 seconds. Keep doing it in small sections until you can do it in 3 minutes. Then you just have to put them together again
Step 3. Work on your endurance for long-distance running
When you train, run more than your goal, which is 1.6 km. Speed isn't the only key to success – endurance will keep you running, too. So take a break from your speed training and go for a slow, relaxing jog to unwind from your running routine. When you get used to running 8 km, 1.6 km will look a lot easier.
Use this as an excuse to change your environment. Change your running location to a different gym, your home treadmill, or a different walk outside. All of these can keep your mind fresh too
Step 4. Run over the hill
Coupled with endurance and speed, strength can also increase. To get your body running at this speed, you need to build it up first. Jogging on a mile-long track won't do you as much benefit as running over hills! Increasing your heart rate and strengthening your muscles will prepare you for the next level when the ground is level.
It's also a good reason to change up your routine as well. It's easy to hit the gym or your favorite running spot at first, but you'll get bored and work on autopilot, never reaching your goals. Make it even more challenging by choosing a steeper path to keep your mind in the speed zone
Step 5. Start practicing increasing time
Learn to run 0.4 km in 1:30, then 0.8 km in 3:00, then 1.2 km in 4:30, and finally try to hit the 6 min/mile goal. Find a path where you can see the distance marker easily, grab your stopwatch, and see where your feet take you. It's the only way to know how high your goal is – or how achievable it is.
However, don't do this every day. Practice your skills for most of your week and then you can see how far you've come now. If you do it every day, it will only feel boring
Step 6. If you're racing, there are a few things to keep in mind
If the 6-minute goal is because you are a competitive runner, there is some science that can help you outperform your opponent and reach the finish line faster:
- Start strong. You don't want to feel pressured to put up a tough fight at the end of the race. Keep trying to stay at the front of your group, so you don't face a bunch of obstacles in front of you.
- But don't feel pressured to be at the forefront at first. Such a person set the pace, against the wind, and would feel the immense pressure of the many people running behind him. They'll get tired later and that's when you'll run even faster. Make sure you run your own race. The worst mistake you can make in the middle of a mid- to long-distance race is to run too fast in the first minute.
- If you're running on a track, run fast on a straight line. If you try to pass the runner in front of you on a turning lane, you are actually running a little further to get to that person. Just a waste of energy.
- Push yourself on the third round. Deepen your breath, smooth your stride, and force yourself a little more. Your mind will tell you to stop long before your body stops on its own. If you push yourself a little more than in the second round, then your stride will remain consistent or improve. You will feel that you run faster in the third lap so you can keep your pace. And it's a lot easier to push yourself to your limit on the last lap, so if you push yourself a little bit here, your time will improve. When you can see a finished line, you almost always get the urge to reach it.
- Focus on your running style, your breathing, and what's in front of you. And when you start your final kick, focus on maintaining your running style and pushing your knees a little higher. DO NOT focus on your crowd of fans, your coach, or your feet. Keep your head and eyes on the prize and don't get distracted. Just looking at a second can ruin or make up your time.
Part 2 of 3: Run Smarter and Harder
Step 1. Know the correct way to breathe
A bad habit for many people is to breathe as deeply as possible. Don't do it! Make sure your breath is in and out through your nose and out slowly through your mouth. Insufficient breathing can tire your muscles prematurely.
Try to get into a rhythm as you run. Take a breath every 3 or 4 steps. Staying in rhythm will give you something to concentrate on
Step 2. Always warm up and cool down
To get your muscles ready to be a fast machine, you need to warm up. Otherwise, you run the risk of forcing your foot to do something it's not ready for – and your foot will rebel on its own, resulting in injury. Do a few jumps, some burpees, knee ups, butt kicks, and let your body loosen up and set.
Cool down after your workout too, with a good stretching session. This can help lower your heart rate and calm your head, as well as keep your muscles safe
Step 3. Learn how to run well
Poor running is not only dangerous, it is a waste of energy. To get to those 6 minutes/mile, you need to run as efficiently as possible. Here's how:
- For your upper body, make sure you are looking ahead at the horizon and not to the side. Let your shoulders loose – if you feel your shoulders are tight, move them around for a bit so they don't tense up anymore. Straighten your back and your elbows at a 90 degree angle, your hands in a loose fist.
- For your lower body, make sure you touch the surface lightly (quieter = faster) with your middle foot, run on your toes and move forward. Lift your knees slightly, shorten your stride, and your feet land just under you. Try to feel like you are jumping off the ground.
Step 4. Work your arms, legs and abs
Since most of the good running requires strength training your body is also useful. Add squats, lunges, planks, sit ups, and push ups to your routine to keep your muscles in check for optimal performance.
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Incorporate free weight exercises (barbells and dumbbells) into your routine as well. Do a bicep curl, tricep kickback, or hammer grab, working your biceps, triceps, forearms and shoulders. You can also practice your hands while you're watching TV!.
Run a 6 Minute Mile Step 11 Step 5. Stay hydrated
Your body will not perform at high performance if you are dehydrated. Make sure you're drinking plenty of water every day because you're training really hard, and always drink a glass or two before you run. After that too! You need to replenish the water in your body.
Water is the best thing you can drink. However, coffee (black) that is drunk before running can give your body more energy. Just don't rely on it too much, and definitely don't over-drink and rely on it on race day. You never know how caffeine will react to your body and digestive system
Run a 6 Minute Mile Step 12 Step 6. Eat right before (and after)
If you're planning to run a marathon, that's a different matter. Running 1.6 km is very different – you don't have to fill your body with carbs or anything like that. You just don't need to eat about an hour before you run (but make sure you have a big meal beforehand), and concentrate on complex carbohydrates, protein and fruits and vegetables. And never run when you're hungry!
- One fruit (such as a banana, apple or peach) can give you a safe and natural sugar boost. An English muffin or oatmeal is also good.
- Try an energy gel like Gu, if you're interested. This can produce a burst of sugar and energy into your body that can get you to the finish line a few seconds faster.
Run a 6 Minute Mile Step 13 Step 7. Lose weight
The reality is that your body needs to carry its own weight to the finish line. If you are overweight, or obese, this can slow you down. 2 or 5 kg can make a big difference – if you can reduce it.
Even so, you need to have a lot more muscle. So don't start cutting calories, shedding weight, and expecting you to fly because all you're doing is losing muscle. If you have enough weight for your height, you are fine
Run a 6 Minute Mile Step 14 Step 8. Get good running shoes
Why? Because the other way is to run and end up hurting yourself. It's obvious huh? And your time will most likely increase too! So wear good shoes for runners. Most people pick up shoes that they like the look of. Don't – you need to know what you need to achieve optimal performance. Talk to the store clerk about the perfect shoe for your feet. Here are some pointers:
- The heel and top of the foot should be comfortable, but not tight. You should be able to get your feet out if the shoes are not tied.
- Feet swell naturally in the morning and when running, so make sure there's enough room for your toes – about the width of your thumb. And if you want to be extra careful, buy your shoes at night, when your feet are biggest.
- Try the shoes. Plug it in and walk around the store or on the treadmill – just standing isn't going to tell you much. You need to make sure that the arch of your foot matches the arch of your shoe. You wouldn't buy a car without trying it, would you?
- Unless you have a major problem with your stride that needs fixing, don't waste your time on expensive orthotics. It's much better to have a good pair of shoes than to waste hundreds of dollars on something useless.
Part 3 of 3: Uplifting
Run a 6 Minute Mile Step 15 Step 1. Buy good equipment
Most of our achievements require positive thoughts. If you're close to your 6-minute/mile goal, your mindset will probably focus on what's holding you back. Therefore, invest yourself in this fun and healthy hobby.
- Buy sportswear. There are several types that are marketed specifically for "runners," but in the end, if you're comfortable with it, that's fine.
- Buy a good towel, a water bottle, a “fuel” belt, a stopwatch, etc. It may not be the most important thing, but having it will encourage you to wear it.
Run a 6 Minute Mile Step 16 Step 2. Listen to music
Create a playlist for this goal and fill it with about 190 beats per minute. When your ears are listening, your feet may follow suit. And when your favorite song comes out, you'll feel the extra power you can't stand it.
The internet is full of ready-made playlists that you can choose from if you don't know where to start. You will need an iPod or some kind of music player of course
Run a 6 Minute Mile Step 17 Step 3. Find friends
Because who doesn't love a little competition to get more excited? Make sure your friend is running at the same pace as you, or better than you – a little faster. If they slow you down or pass you easily, you're better off running alone.
Or you can take turns with your friends – making timing much easier. and knowing that someone is waiting at the finish line and judging you is quite encouraging
Run a 6 Minute Mile Step 18 Step 4. Score goals
For each week you run, try to set a small achievable goal. The more you accomplish, the more motivated you are to keep going. Between running X km, completing how many intervals, or subtracting 10 seconds each week, prepare and focus on the reward. These small goals will lead you to the path of success.
And be sure to reward yourself! After every 10 seconds it decreases, treat yourself to something you enjoy. You might think 10 seconds isn't that big, but it will add up over time. And for that you deserve something
Tips
- Don't let your hands move wildly, keep them close to your body for a fast run!
- Many people like to run with their partner; this can keep you motivated because you don't want to disappoint the person
- Never walk; this will only make it harder for you to keep running
- When running down, use a wider but slower step
- When running up, use smaller but stronger steps
Warning
- Don't try to drink Red Bull, Monster, or other high-caffeine drinks. This can make you want to go to the bathroom and also increase stomach pain. Drink water 1 hour before you run to avoid cramps.
- Running can be very tiring. Once you have finished one run or race, never bend down! This may be difficult, but you need to stand up straight and place your hands on your head or hips; this will help you get oxygen faster
