Fitness expert and runner extraordinaire, Mimi Sinclair, shared a few tips for reaching the goal of a 10 minute mile.
1. Plan on running 3-4 times a week. Two of those workouts need to be speed focused. Depending on what you are training for, the others will be a long run and tempo run.
2. Start adding in speed intervals. For example,
Level 1: 2 minutes under 10:00 pace, 5 minutes jog
Level 2: 4 minutes under 10:00 pace, 3 minutes jog
Level 3: 6 minutes under 10:00 pace, 2 minutes jog
Level 4: 8 minutes under 10:00 pace, 1-minute jog
Level 5: 10 minutes under 10:00 pace
Each of these done 4-5 times a session at least twice a week for 2-3 weeks before moving on to the next level.
3. Speed work can be done on the treadmill where you can set the speed, done on a track, or outside on a fairly flat running route. Fun ways to mix it up are to work in intervals with your music, one song fast one easy or sprint hard during the chorus and easy in between. You can also use your geography. Sprint to sign posts, every 3rd house, etc.
4. Watch form. Speed is best done with a high fast cadence. Don't increase the length of your stride, just pick up your tempo. Upper body is relaxed and the core is engaged.
5. Focus on the goal. Know it should feel uncomfortable! You are pushing past your comfort zone and at times that will feel hard. Embrace that feeling knowing you are doing it right.
To take classes from Mimi check out BodyWise and the Jewish Community Center.